Grandi 101 – –
Hreysti101
Metcon (No Measure)
A. Alt EMOM x 12 min ;AHAFA
A1. 6-8 Bench Press
A2. 8-10/8-10 Single arm Row
A3. 6-8/6-8 Single arm C&J
B. AMCAP 15 min @your best technical effort
Row /AirBike
*Start of every min: 3 Burpee box Jumps 60/50cm
Þrek101
Metcon (No Measure)
A. Alt Intervals, 90 sec on : 30 sec off x 7 sets each (28 min) @your best technical effort
A1. 10 Gorilla row ;AHAFA + 20 Mountain Climbers + 10 AirSquat + Remaining time: Atlas Ball over shoulder ;AHAFA
A2. 30 sec High knee raises Farmers Carry @same weight as in gorilla row + 20 sec Hollow hold/rocks + 10 Push-ups + Remaining time: Burpees
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
4th 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