Grandi 101 – –
Hreysti101
Metcon (No Measure)
A. Alt Intervals, 1 min on : 30 sec off x 4 sets each
A1. Cal row (anyhow)
A2. KB Clean and Jerk @ca. 16/12 +-kg
A3. Cal AirBike (anyhow)
A4. Wall Balls
A5. Burpee Box Jumps 60/50cm
*start light the first round then try keeping the same reps and cal throw out.
Þrek101
Metcon (No Measure)
A. Alt EMOM x 15 min
A1) 6/6 DB snatch
A2) 6/6 DB split jerk
A3) 6/6 DB row
B. Alt EMOM 15 min
B1) 8 dbl KB Glute Bridge Floor press
B2) 8 dbl KB Glute Bridge Chest press (on bench)
B3) 5/5 Offset KB push-ups
Styrkur101
Metcon (No Measure)
A. E2M x 4 sets
3 Strict Press @ca. 85% 1RM + 5 Strict Pull-ups ;AHAFA
B. Alt E90s x 3 sets each
B1. 6-8/6-8 Half Kneeling KB’ Press; AHAFA
B2. 8-12 Dips in Rack ;AHAFA
C. Alt EMOM x 12 min
C1. 8/8 Side plank w. rotation @light weight or no weight
C2. 5/5 Single Hand DB Bicep Curl to Arnold Press ;AHAFA
C3. 10-15 Russian Leg lifts on Bench