Grandi 101 – –
Hreysti101
Metcon (No Measure)
2 x 14 min AMRAP’s @YBTE
– Rest 2 min between
A. AMRAP 14 min
15/10 Cal BikeERG
10 Wall Balls @ca. 9/6kg
10 MedBall Clean
10 Russian Twist
5 Burpees
B. AMRAP 14 min
50 DU/150SU
10 Goblet Squats
10 KB Snatch
10 Russian Leg lifts
1-3 WallWalks
Þrek101
Metcon (No Measure)
4×4 min Amraps w. 4 min rest in between
1) AMRAP 4
30 wallballs
20 burpee box jumps
Max cal row
rest 4m
2) AMRAP 4
25 wallballs
15 burpee box jumps
Max cal row
rest 4m
3) AMRAP 4
20 wallballs
10 burpee box jumps
Max cal row
rest 4m
4) AMRAP 4
15 wallballs
5 burpee box jumps
Max cal row
Styrkur101
Metcon (No Measure)
A. E2,5M x 4sets (use first set as a warmup w. medium weight)
8 NO TNG Deadlift ;AHAFA + 5/5 Bird Dog
B. E2,5M x 3 sets 6/6 Bulgarian Split Squat AHAFA + 10x Plank with shoulder taps + 10x Strict mountain Climbers
C. Alt EMOM x 9 min
C1. 10 Romanian Deadlift ;AHAFA
C2. 6-8/6-8 Jumping Lunges C3. 20 Russian Twist w. Plate