Grandi 101 – –

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Hreysti101

Metcon (No Measure)

A. Alt E90s x 3 sets each

A1. 8 No TNG Deadlift ;AHAFA (ca.60-65% 1RM)

A2. 6-8 Strict Chin-ups ;AHAFA

A3. 30 sec V-up Hold

B. AMRAP 12 min @your best technical effort

2 Burpees + 4 Russian KB Swings @ca. 24/16kg + 6 AirSquat

4 Burpees + 6 Russian KB Swings @same weight + 8 AirSquat

6 Burpees + 8 Russian KB Swings @same weight + 10 AirSquat

100 Double-unders / 200 Single-unders

2 Burpees + 4 Russian KB Swings @ca. 24/16kg + 6 AirSquat

4 Burpees + 6 Russian KB Swings @same weight + 8 AirSquat

6 Burpees + 8 Russian KB Swings @same weight + 10 AirSquat

100 Double-unders / 200 Single-unders

…keep going like that for 12 min

Þrek101

Metcon (No Measure)

A. Alt. EMOM x 18 min

A1. 10-12 Dbl DB Sumo Deadlift

A2. 10-12 Dbl KB Bent Over Row

A3. 5/5/5/5 Shoulder Pump with Plate

B. For Time – Time Cap 12 min

Swing 10 9 8 7 6 5 4 3 2 1

Burpee’s 1 2 3 4 5 6 7 8 9 10

Do 10 KB Swing then 1 Burpee – 9 KB Swing then 2 Burpee’s – 8 KB Swing then 3 Burpee’s and so on…

Athugasemdir

athugasemdir