Grandi 101 – –
Hreysti101
Metcon (No Measure)
A. 10 Rounds for time @80% effort
1 Run around the house (150m)
15 AtlasBall Squat @ca. 40/25kg
10 Floor Press @challenging weight
Þrek101
Metcon (No Measure)
A. Alt workouts, work for 2 min on 1 exercise then change to the next one without any brake @70-80% effort x 3 sets of each (36 min)
A1. SkiErg OR AirBike
A2. 5/5 Single arm Snatch to lunge + 5/5 Reverse lunges @weight that allows for unbroken reps
A3. 1 Run around the house + Remaining time of the 2 min: Russian KB Swings @ca. 24/16kg
A4. 10/10 MedBall side throw to wall + 10-15 Unbroken WallBalls
A5. Row
A6. 5 Strict Pull-ups + 15 Sec Hollow Hold + 15 sec Arch Hold
Styrkur101
Metcon (No Measure)
A. E2,5M x 4 Sets:
5 Tempo Front Squats (22X1); AHAFA
6-8 Explosive Box Jumps with power landing on the way up
B. E2,5M x 3 Sets:
6-8/6-8 Bulgarian Split Squats; AHAFA
10/10 Single leg Cable RDL to Pull
C. EMOM x 9 min:
C1. 30-40 sec Statistic Air Squat Hold
C2. 6-8/6-8 Half Kneeling KB Press ;AHAFA
C3.10-15/10-15 Shifting Split stance Single arm Cable Push