Grandi 101 – –
Hreysti101
Metcon (No Measure)
A. Snatch
EMOM x 12
Sets 1-6: 1 Snatch Pull + 1 Hang Snatch + 1 Snatch Balance + 1 OH Squat
Sets 7-12: 1 Snatch + 1 Hang Snatch
1 Minute rest
B. E30s X 6
1 Snatch
C. Alt EMOM x 12
C1. 6-10 Hang Power Snatches
C2. 15 Wall Balls
C3. Jump Rope 40s (OR 50 DU)
Þrek101
Metcon (No Measure)
A. AMRAP 26 min @comfortable tempo
15 cal Airbike
10 AtlasBall over shoulder (AHAFA)
50 Double Unders/ 75 single unders
10 Sprawls on AB
15 Dropsquat
B. 5-7 min stretches with coach
Styrkur101
Metcon (No Measure)
A. 12 min to work your way up to 1 RM Back squat
B. E2M x 4sets:
6-8/6-8 Bulgarian split squat w/ weight straight into 8/8 BW Bulgarian split squat + 10-15 glute bridge á gólfi
C. Alt. EMOM x 9 min:
C1. 10-15 glute ham curl á bolta.
C2. 40sec banded monster walk (back and forth)
C3. 10-12 Jack knives á bolta