Grandi 101 – –
“Everything is better after a workout”
Hreysti101
Metcon (No Measure)
A. E3M x 4 sets:
4 No TNG Deadlifts (AHAFA)
6-8 Dips on Rack / Rings
4-6 Strict Chin-ups (w. weight if you want)
B. Amrap 14 min:
6 Barbell Row (light- medium weight)
8 Romanian Deadlift (same barbell)
10 (5/5) Lateral Punt Lunges (light-medium weight)
24 (12/12) Controlled Single Arm Kb OH High Knee raises
*Rest 30-40 sek between rounds
Þrek101
Metcon (No Measure)
A. Alt EMOM x 27 min
Min 0-9
A1. 8-12 KB Squatclean (both hands on kb)
A2. 6-8-6-8 KB Half Kneeling Presses
A3. 30-40 Sec DeadBug
Min 10 – 18
A4. 12-16 AirBalls
A5. 12-16 Forward Lunges with medball rotation over front leg
A6. 10-16 Russian Leg Lifts/ 8/8 Single Leg Russian Leg Lifts
Min 19-27:
A7. 40 sek Bike or Row
A8. 16-20 Ballistic Row
A9. 20 Russian Twist with medball
Styrkur101
Metcon (No Measure)
A. E2M x 5 Sets
4 Pause BB Bench Press (3 Sec Pause at Bottom Position) @65% of 1RM
+ 10 Lu Raises @Light Plate
B. E2M x 4 Sets
20 (10/10) KB Gorilla Rows @AHAFA
+ 8-12 Floor Presses @Same KBs
C. 3 Giant Sets
5 Negative Chin Ups (Go Down as Slowly as Possible)
+ 5-7/5-7 Controlled Side Plank With Rotation
+ 10-15 Push Ups
+ 15-20 Sec RKC Planks
1 Minute Rest