Grandi 101 – –
Hreysti101
Metcon (No Measure)
A. AMRAP 28
20/15 Cal Bike
20 American Swing
30 Mountain Climbers
5/5 Heavy Db Split Jerks
10 Burpees To Target OR 5 Bar Muscle Ups
Þrek101
Metcon (No Measure)
A. Alt EMOM x 30 min @85% effort
A1. 6-8/6-8 KB Snatch @moderate weight
A2. 150 m run
A3. 6-8/6-8 Single arm Thrusters @same weight as in snatch
A4. 40 sec Row
A5. 12-18 sprawls
A6. 40 sec SkiErg
Styrkur101
Metcon (No Measure)
A. E2.5M x 4sets:
3-6 Chin ups + 6-10 strict Barbell press
B. E3M x 3sets:
6-10 narrow grip bench press +
8-10/8-10 single arm row against support +
10 face pulls
C. Alt EMOM x 9min:
C1. 12-16 lateral to front raises with 2.5-5kg plates
C2. 15-20 banded tricep pushdown
C3. 16-20 controlled crossbody Mt. Climbers