Grandi 101 – –

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Hreysti101

Metcon (No Measure)

A. E2.5M x 4 sets

6-8/6-8 Bulgarian Split Squat ;AHAFA + 20-30 Russian Twist

B. E4M x 4 sets @high effort!

15/12 Cal AirBike + 25 Double-unders / 40 Single-unders + 15 Unbroken Thrusters @ca. 30/20kg (maybe less maybe more) + 7 Burpees

Þrek101

Metcon (No Measure)

A. Alt Intervals, 30 sec on : 30 sec off x 5 sets of each (30 min) @High effort

A1. Row (anyhow)

A2. 15/15 sec Single arm Thrusters @medium weight

A3. SkiErg

A4. 15/15 sec Single arm DB Snatch @medium weight

A5. Jump Rope (anyhow)

A6. Burpees

Styrkur101

Metcon (No Measure)

A. Back Squat (low or high bar)

E3M x 3 sets

3 reps @ca. 80-85% 1RM

2 reps @ca. 90% 1RM

1 rep @your will but no fail

B. E3M x 3 sets

8-12 Box Squat ;AHAFA + 6-8/6-8 Single leg Romanian Deadlift ;AHAFA

C. Alt EMOM x 9 min

C1. 8-12 Floor Press ;AHAFA

C2. 8-12 Strict Toes to bar /knees to chest

C3. 12-16 Alt Reverse lunges ;AHAFA

Athugasemdir

athugasemdir