Grandi 101 – –
Hreysti101
Metcon (No Measure)
A. E90s x 8 sets ;build across
5 TNG Power Clean + 5 Shoulder to overhead + 5-10 Sprawl
B. AMRAP 12 min
10 Bent over barbell row @ca. 40/30kg
10 Hang Power Clean & Jerk @same weight
10-15 Push-ups
10 Barbell Evil wheels
Þrek101
Metcon (No Measure)
A. AMRAP 27 min 80-85% effort
15/10 Cal Row / Bike
15 Dbl KB Clean @medium weight
10 Ddl KB Goblet Squat
15/10 Cal Row / Bike
10-12 SeeSaw presses
10-12 Push-ups
*same set of KB’s in all movements
Styrkur101
Metcon (No Measure)
A. E3M x 3 sets
8 NO TNG Deadlift @ca. 60-65% 1RM + 16 SeeSaw Press ;AHAFA
B. E2.5M x 4 sets
12-16 Bent over SeeSaw Row + 12-16 Reverse Lunges @same KB’s + 8-10 Dynamic revers plank to L-sit w. heels on floor
C. Alt EMOM x 9 min
C1. Romanian DL ;AHAFA
C2. 30-40 sec Active Squat hold
C3. 10/10 Dynamic Side Plank