Grandi 101 – –

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Hreysti101

Metcon (No Measure)

A. Alt. EMOM x 10 min; AHAFA

A1. 6-8/6-8 SeaSaw presses

A2. 4-8 Strict Chinups

B. AMRAP 17 min @80% effort

12 (6/6) Box Step-ups @medium weight

8-10 Box HSPU

6-8 Toes to bar

8-10/8-10 Single arm Row (AHAFA)

Þrek101

Metcon (No Measure)

A. Alt Intervals, 90 sec on : 30 sec off x 6 sets each (24 min)

A1. 12 Alternating Dumbell snatch (@medium heavy) + 8-10 AirSquat jumps + Remaining time: Row/AirBike

A2. 6-8/6-8 Single Arm Thrusters + 4-6 Sprawls + Remaining time: Row / AirBike

B. 3 rounds for quality:

20 Bicycle Crunches

10 Back Extensions

30/30 sec Side Plank

Styrkur101

Metcon (No Measure)

A. E2M x 4 Sets

3-5 Barbell Strict Press @75% of 1RM

+ 15-30 Sec Active Hang

B. You Have 8 Minutes to Accumulate 20-25 Strict Pull Ups

Use Amount of Resistance So You Finish in 4-6 Sets

*Focus on Form, Aim for Quality Reps!*

C. Alt. EMOM x 12 min

C1. 10 Close Grip Barbell Bench Press @AHAFA

C2. 20-30 Sec Hollow Hold

C3. 20 (10/10) KB Gorilla Rows @AHAFA

C4. 15-20 sec/15-20 sec Half-Kneeling Banded Pallof Press @Light to Medium Band

Athugasemdir

athugasemdir