Grandi 101 – –
Hreysti101
Metcon (No Measure)
A. E2M x 6 sets
8 TNG Deadlift @ca. 50-60% 1RM + 10/10 Side Plank w. rotations (weighted if you can)
B. For time @Max effort
1200/1000m Row
Þrek101
Metcon (No Measure)
A. E2M x 6 sets
8-10 Dbl KB Deadlift ;AHAFA + 8-10 Box HSPU
B. For time @Max effort
30 American Swings @ca. 24/16kg + 40/30 Cal AirBike
Styrkur101
Metcon (No Measure)
A. Back Squat (low or high bar)
E3M x 3 sets
5 reps @ca. 75% 1RM
3 reps @ca. 85% 1RM
1 rep @95+%
B. E3M x 3 sets ;AHAFA
8-10/8-10 Bulgarian Split Squat + 10/10 Single arm Row + 10-15 Russian Leg lifts
C. Alt EMOM x 9 min
C1. ca. 30 sec Banded side steps
C2. ca. 30 sec Cuban rotations @light weight ca. 1.5-2.5kg
C3. ca. 30 sec BW Cossack Squat