Grandi 101 – –
Hreysti101
Metcon (No Measure)
A. E6M x 5 sets @high effort
20/15 Cal AirBike
15 Burpee box Jumps 60/50cm
10 Devils Thrusters
* 1 devils thrusters = 1 devils press into 1 thrusters
**use 2 DB, choose the weight right, this should go fast and smooth
Þrek101
Metcon (No Measure)
A. AMRAP 10 Min – Easy Flow
5/5 Mixed Rack Deadlift (db vs kb)
8 Toes 2 Bar
8 Wall balls
8 WindShield Wipers
B. EMOM 8 Min
16 sec JumpRope (Anyhow)
8 Sumo Deadlift
6 Jumping Lunges
4 Sprawls
C. 1 ON : 1 OFF x3
200/160m Row
Styrkur101
Metcon (No Measure)
A. E2,5M x 4 Sets; AHAFA
1st set: 8 Back Squats + 4 Explosive Box Jumps
2nd set: 6 Back Squats + 6 Explosive Box Jumps
3rd set: 4 Back Squats + 8 Explosive Box Jumps
4th set: 2 Back Squats + 10 Explosive Box Jumps
B. E2,5M x 3 Sets; AHAFA
8/8 Bulgarian Split Squats +
8-10 Z Press
C. Alt EMOM x 9 min ;AHAFA
C1. 30-40 sec Wall sit
C2. 30-40 sec 5/5 Banded Side Steps + 5 Banded Squats (make it harder by having KB in Goblet Hold)
C3. 30 sec Strict mountain climbers