Grandi 101 – –
Hreysti101
Metcon (No Measure)
A. E2M x 8 sets ;build across
6 Deadlift + 4 Hang Power Clean + 1-2 Shoulder to overhead
B. Alt EMOM x 10 min
B1. 8-10 V-ups + 6-8 Box Jumps 60/50cm
B2. 8-10 AtlasBall over shoulder ;AHAFA
Þrek101
Metcon (No Measure)
A. AMRAP 12 min @80% effort
20/15 Cal Row
5/5 Single arm OH Forward lunges @medium weight
10 Sumo DL high pull @medium weight
10 V-ups /Toe touches
B. AMRAP 12 min @80% effort
20/15 Cal AirBike
16 Russian KB Swings @ca. 24/16kg
14 Strict Mountain Climber
12 AirSquat
Styrkur101
Metcon (No Measure)
A. E3M x 3 sets
5 Back Squat (low or high bar) @ca. 75% 1RM + 8-10 Slow and controlled Cuban rotations @light weight
B. E2.5M x 3 sets ;AHAFA
5-7/5-7 Box Pistols w. non foot sliding behind box + 20-30 Russian Twist
C. Alt EMOM x 9 min
C1. ca. 20-30 sec Walking lunges ;AHAFA
C2. ca. 20-30 sec Wall Sit
C3. 12-15 Romanian Deadlift @ca. 40/32kg