Grandi 101 – –
Hreysti101
Metcon (No Measure)
A. E2M x 6 sets
2 Snatch High Pull + 3 Super strong and controlled Snatch Deadlift ;AHAFA + 5/5 Box Pistols ;AHAFA
B. Alt EMOM x 12 min
B1. 6-8 TNG Power Snatch @medium weight
B2. ca. 30 sec Jump rope (anyhow)
Þrek101
Metcon (No Measure)
A. Alt EMOM x 30 min
A1. 8-10 Sumo DL High Pull @ca. 32/24kg
A2. 20 Russian Twist
A3. 8/8 Lateral Punt lunges @medium weight
A4. 10-12 Russian KB Swings @same weight as in A1.
A5. 1 min Row / AirBike
A6. Rest
Styrkur101
Metcon (No Measure)
A. E2M x 4 sets
3 Back Squat (low or high bar) @ca. 75-80% 1RM + 8-10 Sumo stance Romanian deadlift @ca. 32/24kg
B. E2M x 4 sets ;AHAFA
10/10 Lateral Punt lunges @medium weight + 6-10 Dynamic reverse plank to L-sit w. heels on floor
C. Alt EMOM x 9 min
C1. 8-10/8-10 Suitcase Split Squat ;AHAFA
C2. 20-30 sec Bicycle crunches
C3. 20-30 sec Arch hold