Grandi 101 – –

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Hreysti101

Metcon (No Measure)

A. Alt EMOM x 8 min

A1. 5 Front Squat – first rep with 2 sec pause at bottom, then 4 regular ;AHAFA

A2. 5-10 Strict HSPU (scale down as needed)

B. Alt EMOM x 20 min

B1. 8 Double KB/DB Thrusters @moderate weight + 8 Sprawls

B2. 60 Double-unders / 90 Single-unders OR 40 sec jump rope anyhow

B3. 10-15/10-15 Shifting Split Stance Single arm Cable Pull

B4. 8-12 Box Jumps (land in power position)

Þrek101

Metcon (No Measure)

A. 5 Rounds: @easy pase

6/6 Single arm DB Thrusters @light weight

10/10 Single arm OH High Knee Raises

6 Explosive Box Jump

Time cap 10 min

B. Amrap 20 Min:

15/10 Cal Bike



2 Rounds:

4-6 Push-ups on Db.

6 Db. Renegate Row

8 Dbl. Db. Clean

10 Airsquat



1 Run Around the house

Styrkur101

Metcon (No Measure)

A. E3M x 3 sets

5 No TNG Deadlift @ca. 75% 1RM + 10-15 Explosive Russian KB Swings @ca. 32/24kg or lower + 10-14 SeeSaw Press ;AHAFA

B. E2,5M x 3 sets ;AHAFA

12-16 alt Step ups + 10 Bent over Barbell Row + 10/10 Suitcase Side Bends

C. Alt EMOM x 9 min:

C1. 5-8/5-8 Single leg Cable RDL to Pull

C2. 10-12 Bent over Shoulder Fly + 8-10 Cuban rotations

C3. 30-40 Sec V-up hold

Athugasemdir

athugasemdir