Grandi 101 – –
Hreysti101
Metcon (No Measure)
A. 5 Rounds for time: High effort
21 Russian KB swing (AHAFA)
15 Wall balls
9 Alt DB Clean + Split jerk (AHAFA)
150m Run
Scaled reps: 18/12/6
18 min Time Cap
B. Accessory: Amrap 8-10 minutes
Walk with plates in both hands until failure
10 Ring Push ups
Þrek101
Metcon (No Measure)
A. ALT EMOM x 20
a. Row 40 sec
b. 15 Goblet squats
c. 40 sec Jump Rope
d. 10 Shoulder taps + 20 Mountain climbers
e. 15 Russian KB Swings
Rest 2 minutes
B. 4 Minute AMRAP
4/4 KB Snatch
10 Split squat Jumps / Backwards Lunges
Styrkur101
Metcon (No Measure)
E2.5M x 4sets:
5x Bench press @ 70-85% + 10/10 single arm row against support
E3M x 3 sets:
10-12 Sitting DBL DB/KB strict press +
10-15 straight arm banded pull down +
10 staggered push ups
EMOM x 12min.
1. 12-16 Lateral to front raises.
2 Liggjandi french press með dumbell
3. 10-15 banded bicep curl, go slow on the eccentric part.
4. 10-15 hot plate