Grandi 101 – –
Hreysti101
Metcon (No Measure)
A. E2.5M x 4 sets
3 No TNG Deadlift @ca. 85% 1RM + 6-8 Single arm OH Split Squat (AHAFA)
B. For time @your best technical effort
2 Run around the house (ca. 280m)
15 Deadlift @50% at your max lift in A.
20 BW Box Step-ups
ca. 20 Shoulder taps in tuck w. feet or knees on box
2 Run around the house
12 Deadlift @same weight
16 BW Box Step-ups
ca. 20 Shoulder taps in tuck w. feet or knees on box
2 Run around the house
9 Deadlift @same weight
12 BW Box Step-ups
ca. 20 Shoulder taps in tuck w. feet or knees on box
20 Lateral Burpees over bar
*Time Cap 17 min
Þrek101
Metcon (No Measure)
A. Alt EMOM x 27 min
Min 0-9
A1. 10/10 BW Bulgarian Split Squat (can do jumping)
A2. 5/5 KB Clean and Jerk @moderate weight
A3. 10-15 Russian Leg lifts on Floor
Min 10 – 18
A4. 12-16 WallBalls
A5. 40 sec AirBike
A6. ca. 20-30 sec Strict Knees to chest
Min 19-27
A7. 10-12 KB Sumo Deadlift High Pull
A8. 6-8/6-8 KB Snatch
A9. 10-15 Toe touches
Styrkur101
Metcon (No Measure)
A. E3M x 3 sets
1st set: 3 No TNG Deadlift @ca. 80-85% 1RM
2nd set: 2 No TNG Deadlift @ca. 90% 1RM
3rd set: 1 Deadlift @ca. 95-98% 1RM
*choice: you can do 8-10/8-10 Single arm Row after each set of DL if you want ;AHAFA
B. E3M x 3 sets
8-10 Box Squat (low or high) @medium heavy weight but absolutely not to failure! + 7/7 Single leg Romanian DL ;AHAFA
C. Alt EMOM x 9 min
C1. 10-15/10-15 SlamBall Side throw to wall
C2. 20-30 sec Banded Tricep Push-downs ;Pump
C3. 15-25 Bicep Curls (barbell only) ;Pump