Grandi 101 – –
Hreysti101
Metcon (No Measure)
3 x 6 min amrap’s @90+% effort
Rest 2-3 min between
A. AMRAP 6 min
10/8 Cal Row
9 AirSquat
8 Lateral Sprawls over rower
B. AMRAP 6 min
50 Run in Place jump rope
9 Russian KB Swings @ca. 32/24kg
8 Push-ups
C. AMRAP 6 min
10/8 Cal AirBike
9 Bent over barbell row @ca. 40/30kg
8 Alt FR Reverse lunges @same barbell
Þrek101
Metcon (No Measure)
A. AMRAP 24 min @80% effort
6 Alligator Rolls
9 V-ups
15 American Swings @ca. 16/12kg
21 AirSquat
15 Strict Mountain Climbers
9 Box Jumps
Styrkur101
Metcon (No Measure)
A. E3M x 3 sets
5 No TNG Deadlift @ca. 75% 1RM + 4-6 Strict Chin-ups for height ;AHAFA
B. E3M x 3 sets
6-8 Pendlay / Dead Row ;AHAFA + 6-8 Romanian Deadlift + 5/5 Box Pistols w. non working food sliding behind box
C. Alt EMOM x 9 min
C1. 10-15 Bicep Curls @barbell only
C2. 20-30 Banded Tricep push downs
C3. 20-30 Russian Twist