Grandi 101 – –
Hreysti101
Metcon (No Measure)
A. Alt EMOM x 14 min ;build across
A1. 1 Snatch High Pull + 1 Hang Power Snatch + 1 Below Knee Hang Snatch (anyhow)
A2. 15 sec Back Extension Hold + 2-3 Soft Yoga Presses
B. For time, 10-9-8-7… to 1 rep of:
OHS @ca. 40/25kg
Toes to bar
Lateral Burpees over bar
*Time cap 12 min
Þrek101
Metcon (No Measure)
A. AMRAP 9 min – KB Flow, Nice and easy pace
9 Kb Romanian Deadlift
7 Kb Squat Clean (both arms on kb)
5/5 Kb Push Jerk
3/3 Kb OH Rev. Lunges
B. Intervals 2 min On : 45s Off (easy bike) x 6 sets
10/8 Cal Bike
8 Dbl Kb Snatch
6 Dbl Kb Push Press
4 Squat jumps
2 Sprawls
RMT: Easy Bike
Styrkur101
Metcon (No Measure)
A. E2.5M x 4 sets
4-3-2-1 rep Deadlift @70-80-90-95+% 1RM + 8-10 Banded Lat pulldown
B. E2M x 4 sets ;AHAFA
8-10 Single OR Double KB Goblet Squat (tempo 21X1)
C. Alt EMOM x 9 min
C1. 5-7/5-7 Single leg „cable“ Romanian Deadlift
C2. 20-30 sec Back Extension hold
C3. 15-30 sec L-sit (scale down as you like)