Grandi 101 – –
Hreysti101
Metcon (No Measure)
A. AMRAP 25 min @your best technical effort
12 Cossack Squat w. DB Toss @ca. 16/12
8 Target Sprawls
12 Alt DB Snatch @same weight
8 Toes to bar / V-ups / Toe touches
8-12 Push-ups
26 Double-unders / 50 Single-unders
Þrek101
Metcon (No Measure)
A. Alt EMOM x 30 min
A1. 30-40 sec AirBike / Row
A2. 12-15 Dbl KB Deadlift @ca. 2×24/16kg
A3. 10 Gorilla Row @same weight as in DL + 4-6 Sprawls
A4. 12-16 Box Step-ups
A5. 12-15 American Swings @one KB you have in DL
Styrkur101
Metcon (No Measure)
A. E2M x 6 sets ;AHAFA
Set 1-3: 6 Romanian Deadlift + 8-10 Z Press
Set 4-6: 6-8 Deadlift + 8-10 Floor Press
*you can TNG the DL, focus on gentle TNG and keep the bar close
B. E2,5M x 3 sets ;AHAFA
5-7/5-7 Step ups on Box + 10 Bent over Barbell Row/ 6-8 Strict Pull-ups + 10/10 Dynamic Side Plank
C. EMOM x 9 min
C1. 12-16 Explosive Russian KB Swings @ca. 32/24kg
C2. ca. 20-30 sec Controlled Cuban rotation @light weight
C3. ca. 20-30 sec Push-up „Play“ -go slow, fast, clapping, narrow, wide, etc..