Grandi 101 – –
Hreysti101
Metcon (No Measure)
A. E2M x 5
4 Back squats @ca. 70%+ of 1RM
+ 10 Floor press (AHAFA)
+ 10 Ring rows
B. Amrap 18 min
Run 300m
20 American Kb Swings @challenging weight
5 Burpees
15 Goblet squats with KB
5 Burpees
10/10 KB Snatches
5 Burpees
Þrek101
Metcon (No Measure)
A. Alt. EMOM x 16
6-8 Barbell Deadlift @medium-heavy
30-40 sec L sit against wall with 2xKB in front rack
30-40 sec Banded lat pull down
16-20 DB/KB See Saw presses
B. AMRAP 10 minutes
10 Double DB/KB Hang Clean & Press @challenging weight
15 Wall balls
20 Split squat Jumps (Backwards lunges)
30 Mountain Climbers
Styrkur101
Metcon (No Measure)
A. E2,5M x 4 sets
4 Romanian Deadlift + 4 No TNG Deadlift +
15-20 Banded Lat pull-down
B. E2,5M x 3 sets
10-15 Goblet Squats @tempo 21X1+
8-10 Bent over Barbell row
C. Alt EMOM x 9 min
C1. 8-10/8-10 Single leg kb Romanian Deadlift
C2. 10-16 Russian Leg Lifts
C3. 5-7/5-7 Box pistols w. non working foot sliding behind box