Grandi 101 – –
Hreysti101
Metcon (No Measure)
A. ALT EMOM 16min
A1. 8-10 Bench Press @50%+ of 1RM
A2. 16-20 Gorilla row
A3. RMU Turnover practice 30-40 sec
A4. 20-30 sec L-sit hold on Dumbbells/Boxes (Scale down to Tuck)
B. 10 Minute AMRAP
16 Wall Balls
8 Single Arm Devils Press (5L/5R)
2 Wall walks / 4 Worm Walk
Þrek101
Metcon (No Measure)
3×9 min AMRAPs. 2 min rest between.
A.
150 m run
8/8 KB Snatch
8 Burpee Box Jumps
8 box HSPU
B.
10 Cal Row
8 KB Swing
8 burpees
8 Wall Balls / Airballs
C.
10 Cal Bike
8 KB Sumo DL High Pull
8/8 steps kb OH walking lunges
8/8 kb thrusters
Styrkur101
Metcon (No Measure)
A. E2,5M x 4 sets
A1. 8 Bench Press + 8 Pull Ups x8 reps
A2. 6 Bench Press + 6 Pull Ups
A3. 4 Bench Press + 4 Pull Ups
A4. 2 Bench Press + Pull Ups
B. E2M x 4 sets
6-10 Dbl KB Shoulder to Overhead Press + 8-12 Dbl DB Row Against Support
C. EMOM x 12 min
C1. 6-8/6-8 Upside Down KB Press
C2. 12-17 Banded W’s
C3. 30 sec Hollow Holds