Grandi 101 – –
Hreysti101
Metcon (No Measure)
3 mini amrap’s
2-3 min rest between amrap’s
A. AMRAP 7 min @your best technical effort
Buy-in: 2 Run around the house
Then into max rounds of:
6 Lateral Burpees over bar
10-12 Front Squat @ca. 40% 1RM FS
B. AMRAP 7 min @your best technical effort
Buy-in: 30/20cal AirBike (anyhow)
Then into max rounds of:
10-12 Box Jumps 60/50cm (step down)
6 Devil Press 2 x DB @moderate weight
C. AMRAP 7 min @your best technical effort
Buy-in: 30/20cal Row (anyhow)
Then into max rounds of:
12 Toe touches
6/6 Single arm Shoulder to overhead @moderate weight
Þrek101
Metcon (No Measure)
A. AMRAP 27 min @80% effort
2 Run around the house
Then 3 Rounds of:
6 Lateral Burpees over KB
10-12 Goblet Squat @moderate weight
2 Run around the house
Then 3 Rounds of:
6/6 KB Snatch
9 Push-ups
12 Alt Jumping lunges (6/6 each leg)
2 Run around the house
Then 3 Rounds of:
12 Toe touches
12 Alt Cossack Squat w. weight if you can
12/12 Bent over row
*use the same KB the whole time for the Goblet, Snatch, Cossack and Row
Styrkur101
Metcon (No Measure)
A. E2,5M x 4 sets
4 Romanian Deadlift + 4 No TNG Deadlift ;AHAFA + 15-20 Banded Lat pull-down
B. E2,5M x 3 sets 10-15 Banded Goblet Squats @tempo 21X1; AHAFA + 8-10 Bent over Barbell row (sup grip) ;AHAFA
*Banded Goblet Squat = KB in hands + mini band between knees, focus on pushing knees out or in line with toes
C. Alt EMOM x 9 min
C1. 5-7/5-7 Single leg KB Romanian DL ;AHAFA
C2. 10-16 Russian Leg Lifts
C3. 5-7/5-7 Box pistols w. non working foot sliding behind box ;AHAFA