Grandi 101 – –
Hreysti101
Metcon (No Measure)
A. Alt EMOM x 8 min
A1. 5 Deadlift @ca. 70-75% 1RM
A2. 10-15 Floor Press; AHAFA
B. Intervals, 2 min on : 2 min off x 6 sets @High effort
20/15 Cal AirBike (anyhow)
18 Alt DB Snatch @ ca. 22/14kg
8/8 Single arm OH Squat @same weight (scale down to goblet squat)
Remaining time: Burpees
Þrek101
Metcon (No Measure)
A. AMRAP 26 Min @80% Effort
400m Row
2 Run around the house (ca. 300m)
20 Dbl. Kb Sumo Deadlift
100 Double Under/1 min Single Under
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. E2M x 4 sets; AHAFA
8/8 Split Squats w. 2xDB/KB hanging on each side +
8-10 DBL DB/KB Z-Presses
C. Alt EMOM x 9 min
C1. 10-14 Box Step-ups w. weight ;AHAFA
C2. ca. 30 sec Banded Side steps
C3. ca. 30 sec Strict mountain climbers (the slower the better)