Grandi 101 – –
Hreysti101
Metcon (No Measure)
A. AMRAP 26 min @70-80% effort
20/15 Cal Row / AirBike
20 Alt Punt Lunges @medium weight
15 Knees to chest / toe touches
15 Banded Pull apart
10/10 Single arm Thrusters @same weight
10 Box Jumps
100 Run in place Jump rope
Þrek101
Metcon (No Measure)
A. Alt EMOM x 30 min
A1. 14-18 American KB swing
A2. 10/10 Dynamic Side Plank
A3 12-16 Soft Yoga Presses
A4. 12-18 Air Squat Jumps
A5. 8-12 Hindu Push Ups
A6. 40 Sec Plank
Styrkur101
Metcon (No Measure)
A. E2.5M x 4 sets
8-10 DB Bench Press ;AHAFA + 8-10 Lu Raises @ca. 2.5-5kg + 20 Russian Twist
B. E2M x 4 sets ;AHAFA
8-10/8-10 Single arm Row + 15-20 sec Truck driver @ca. 5-10kg plate
C. Alt EMOM x 9 min
C1. Max rep Push-ups
C2. 15-20 Barbell Bicep Curls
C3. Max rep Knees to chest / 12-15 Toe touches