Grandi 101 – –
Hreysti101
Metcon (No Measure)
A. Alt. Emom x 30 min
A1. 6-10 Devils Press @light-medium
A2. 12-16 Box Jump Overs
A3. 6-10 Atlas Ball Over Shoulder
A4. Row 40 sec
A5. Handstand Hold from Box/Against the wall 30-40 Sec
A6. 12-16 Lunges with Db’s in Front Rack
Þrek101
Metcon (No Measure)
A. Metcon
30/24 Cal Bike
5 Rounds of:
5/5 Heavy Db STOH
10 Box Jumps
15 Beat Swings/Knee Raises/TTB
30/24 Cal bike
5 Rounds of:
6/6 Split Squats with DB in OH
10 Push Ups
Max Rounds:
15/12 Cal Bike
4/4 Heavy Db Snatches/Squat Snatches
150 m Run
32 min Time Cap
Styrkur101
Metcon (No Measure)
A. E2.5M x 4 Sets
4-6 Strict Chin Ups @AHAFA (Focus on Height) + 4-6 Barbell Strict Press @65% of 1RM
B. E3M x 3 Sets
8-10/8-10 KB Gorilla Rows @AHAFA +
8-10 Dips @AHAFA +
15 Banded Face Pulls @Light or Medium Band
C. 3 Giant Sets, 1 Minute Rest After Each Set
20-30 Sec Slow and Controlled Dead Bug
20-30 Sec Slow and Controlled Push Ups
20-30 Sec Slow and Controlled Russian Twist