Grandi 101 – –
Hreysti101
Metcon (No Measure)
A. Alt E30s x 16 sets (8 min)@rather light weight
A1. 2-3 High Hang Power Snatch w. 1 sec pause in landing
A2. 1 Power Snatch + 1-2 OHS
B. E30s x 10 sets (5 min)
1 Power Snatch + 1 Hang Snatch (anyhow) @ca. 50% of 1RM
*Focus on good technique in every single lift
C. Alt EMOM x 14 min:
C1. 5-7 OHS @same weight as in B.
C2. 10-15 Box Jumps
Þrek101
Metcon (No Measure)
A. Alt E30s x 10 sets @medium weight
A1. 4-6 Dbl KB Squat Clean
A2. 4-6 Dbl KB Clean and Push press
B. AMRAP 20 min – Use double KBs @medium weight
6 Sumo DL
6 Row
6 Clean
6 Strict Press
6 Box Step overs (Farmer’s carry hold)
10/8 Cal AirBike / Row
Styrkur101
Metcon (No Measure)
A. E2.5M x 4 sets
Back Squat
1st set: 4 reps @ca. 75%
2nd set: 3 reps @ca. 85%
3rd set: 2 reps @ca. 90%
4th set: 1 rep @by feel
Option: 8-10/8-10 Single arm Row ;AHAFA
B. E2M x 4 sets ;AHAFA
5-7/5-7 Box Pistols w. non working foot sliding behind box + 15-20 Barbell Bicep curls @barbell only
C. Alt EMOM x 9 min
C1. 6-10 Explosive box jumps
C2. 5/5 Get-up Sit-up
C3. 6-8 Tempo Goblet Squat (21X1)