Grandi 101 – –
Hreysti101
Metcon (No Measure)
A. E5M x 5-6 sets @high effort!
15/12 Cal AirBike
8 Atlas Ball Over shoulder ;AHAFA
8 Atlas Ball Front rack Squat @same ball
8 Toes to bar
8 Target Burpees
Þrek101
Metcon (No Measure)
A. E5M x 5-6 sets @ high effort
15/12 Cal Row
10 American Swings @24/16kg
10 Goblet Squat @same weight
7-10 V-ups
6 Burpees
Styrkur101
Metcon (No Measure)
A. E3M x 3 sets
5 Back Squat (low or high) @ca. 70-75% 1RM + 3-5 Super explosive AirSquat Jumps + ca. 15/15 sec Cross diagonal plank hold
B. E3M x 3 sets ;AHAFA
8-10/8-10 Single arm OH Split Squat + 10-15 Floor Press + 20 Russian Twists
C. Alt EMOM x 9 min
C1. ca. 30 sec Banded Monster walk (small band around ankles)
C2. ca. 30 sec Cuban rotations @light weight ca. 1.5-2.5kg
C3. ca. 30 sec BW Cossack Squat