Grandi 101 – –
Hreysti101
Metcon (No Measure)
A. E2,5M x 4 Sets:
10 Box Back Squat, Low or High Bar; AHAFA +
10/10 Russian Leg Lifts
B. Emom x 16 min; AHAFA
B1) 10-14 Box Step Over with DB/KB hanging in each hand if you can
B2) 12-16 Russian KB swings; AHAFA
B3) 8-12 Medball Clean @ca. 9/6kg
B4) 8-12 Cal Bike Erg
Þrek101
Metcon (No Measure)
One man chipper time!! – with 1x Heavyish KB!
100 KB Swing – 100 DU/200 SU
90 Air Squats – 90 DU/180 SU
80 Shoulder To Overhead – 80 DU/160SU
70 Heel Taps (each side) – 70DU/140SU
60 Sumo Deadlift – 60 DU/120SU
50 Free Bird – 50 DU/100 SU
40 Thrusters – 40 DU/80SU
30 Skater Jumps – 30 DU/60SU
20 Snatch (each hand) – 20 DU/40SU
10 Pull Ups – 10 DU/20SU
TC 35min
Styrkur101
Metcon (No Measure)
A. E3M x 4 sets ;AHAFA
8-10 Romanian DL +
10/10 Single arm DB Row +
10-16 SeeSaw Press
B. E3M x 3 sets
6-8/6-8 Bulgarian Split Squat + 15-20 Banded AirSquat + 20-30 sec Hollow hold
C. EMOM x 9 min:
C1) 10-15 Banded Good Mornings
C2) 5/5 Side Plank w. rotation (w. light weight)
C2) 10-15 Explosive Russian KB swings; AHAFA