Grandi 101 – –
Hreysti101
Metcon (No Measure)
A. OPEN 21.1
For time:
1 wall walk
10 double-unders
3 wall walks
30 double-unders
6 wall walks
60 double-unders
9 wall walks
90 double-unders
15 wall walks
150 double-unders
21 wall walks
210 double-unders
Time Cap: 15 min
*scale down DU to 2 x SU
**scale down WW to Box HSPU
Þrek101
Metcon (No Measure)
A. E2M x 4 sets
5-7 Dbl KB Goblet Squat ;AHAFA + 10-12 Gorilla row @same weight
B. AMRAP 8 min @your best technical effort
12/9 Cal Row
8-10 Rower Pike ups
16-20 Jumping Lunges
C. AMRAP 8 min @your best technical effort
12/9 Cal AirBike
8-10 KB Squat Clean
16-20 Mountain Climbers
Styrkur101
Metcon (No Measure)
A. E2,5M x 4 sets
1st Set: 6 Back Squat @ca.70-75%1RM
2nd Set: 4 Back Squat @ca.75-85%1RM
3rd Set: 2 Back Squat @ca.80-90% 1RM
4rth Set: 1 Back Squat @ca. 85-95% 1RM
*Optional: After each set: 8-10 Floor Press ;AHAFA
B. E3M x 3 sets ;AHAFA
8-10/8-10 Bulgarian Split Squat + 8-10/8-10 Single arm Row
C. Alt EMOM x 9 min
C1. ca. 30 sec Banded Side Steps
C2. ca. 30 sec Tempo Goblet squat @medium weight (22X1)
C3. ca. 30 sec Strict Mountain Climbers