Grandi 101 – –
Hreysti101
Metcon (No Measure)
A. 1 Clean & Jerk (anyhow) 19 min
E15s x10 @50%
1min rest
E20s x8 @60%
1min rest
E30s x 6 @70%
1min rest
E45s x4 @80%
1min rest
E60s x4 @90%
B. Alt EMOM x 12 min
B1. 5-7 TNG Power Clean + 5-7 Push Jerk @ca. 40% 1RM.
B2. 8-12 Toes to bar
Þrek101
Metcon (No Measure)
A. Alt. EMOM 10 min – Right/Left
8 Single Arm KB Deadlift
6 Single Arm Swing
4 KB Push Jerk
2 KB Snatch
Rest 2 min
B. Amrap 9 min
10/8 Cal Bike
8 Kb Swing
6 Sprawls
Rest 2 min
C. Amrap 9 min
10 Ballistic Row
8 Wallball
6 Knee To Elbows
Styrkur101
Metcon (No Measure)
A. E2,5M x 4 sets
5 Bench Press ;AHAFA + Max rep Strict Knees to elbows/chest
B. E2M x 4 sets; AHAFA:
5-7 Strict Pull-ups + 8-10 Strict Press
C. Alt EMOM x 9 min
C1. 16-20 SeeSaw Press ;AHAFA
C2. 8-12 DB Lat Pullover ;AHAFA
C3. 10-15 Russian Leg lifts