Grandi 101 – –
Hreysti101
Metcon (No Measure)
A. You have 12 min to work your way up to TECHNICAL 1RM Deadlift
B. Alt EMOM x 16 min
B1. 8-10/8-10 Lateral Punt lunge @medium weight
B2. 10-15 American Swings @ca. 24/16kg
B3. 4-5/4-5 Get-up Sit-up
B4. ca. 30 sec Plank
Þrek101
Metcon (No Measure)
A. AMRAP x 26 min
20 Double-unders / 40 Single-unders
18/13 Cal Row / AirBike
15 Russian KB Swing @ca. 32/24kg
12 Goblet Squat @same weight
9/9 Lateral Punt lunge @1.5-2.5kg plate
6/6 Downward facing dog + knee to chest
Styrkur101
Metcon (No Measure)
A. E3M x 3 sets
5 Strict Press @ca. 70-75% 1RM + 10/10 Single Arm Row ;AHAFA + ca. 20 sec Hollow hold/rocks
B. E2M x 4 sets
10-12 Floor Press ;AHAFA + 10/10 Dynamic Side plank w. rotation
C. Alt EMOM x 9 min
C1. 20-30 sec Barbell Bicep Curl
C2. 20-30 sec Barbell Strict Press
C3. 20-30 sec Barbell Bent over Row
*barbell only