Grandi 101 – –
Hreysti101
Metcon (No Measure)
A. For time:
10 dumbbell snatches
15 burpee box jump-overs
20 dumbbell snatches
15 burpee box jump-overs
30 dumbbell snatches
15 burpee box jump-overs
40 dumbbell snatches
15 burpee box jump-overs
50 dumbbell snatches
15 burpee box jump-overs
Time cap: 20 min.
*RX standard: DB @22,5/15kg and Box @60/50cm
Þrek101
Metcon (No Measure)
A. Alt. E30S x 14 sets (7 min)
A1. 4-6 KB Squat Clean R
A2. 4-6 KB Squat Clean L
B. AMRAP 19 min – Use Dbl KB’s @light/medium weight
14 Sumo DL
12 Bent over Row
10 Clean
8 Shoulder to overhead
6 Box Step overs („Farmer’s carry“ hold)
10/8 Cal AirBike / Row
Styrkur101
Metcon (No Measure)
A. You have 12 min to work your way up to 1RM Bench Press
B. E2M x 4 sets ;AHAFA
8-10 Strict Press + 4-6 Strict Chin-ups / 8-10 Single arm Row
C. Alt EMOM x 9 min
C1. 12-15 Floor Press ;AHAFA
C2. ca. 30 sec Banded Pull apart
C3. 10-12 Lu Raises @ca. 2.5-5kg