Grandi 101 – –
Hreysti101
Metcon (No Measure)
A. E2M x 5 sets
6 No TNG Deadlift @ca. 60-65% 1RM +
8-12 Reverse lunges w. KB or DB in Goblet @medium weight
B. Alt EMOM x 15 min
B1. 7-10 Thrusters (AHAFA)
B2. 6-8 Pullups (anyhow) + 4-6 target burpees
B3. 30-40 sec Double-unders / Single-unders
Þrek101
Metcon (No Measure)
A. 3×9 min AMRAP
A1. 2000m Row
Rest 2 min
A2.
20 Alt. DB Hang Snatches
16 Alt. Rounds – Toe Touches/ Single leg V-ups
10 Reverse Lunges w. dumbell in Front Rack
Rest 2 min
A3.
10/10 DB/KB Shoulder 2 Overhead
16 Alt. Rounds – Mountain Climbers / Shoulder taps
10 Sprawls
Styrkur101
Metcon (No Measure)
A. E2.5M x 3 Sets
5 Barbell Bench Press @70% of 1RM
+ 6/6 Heavy Single Arm DB Row @AHAFA
B. E3M x 3 Sets
4-6 Strict Chin Ups @AHAFA
+ 6-8 Dips @AHAFA
+ 10-15 Banded Pull Aparts @Light Band
C. 4 Giant Sets, 1 Minute Rest After Each Set
20-30 Sec Slow and Controlled Dead Bugs
20-30 Sec Push Ups
20-30 Sec Plank Hold