Grandi 101 – –

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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

Athugasemdir

athugasemdir