Grandi 101 – –
Hreysti101
Metcon (No Measure)
A. Deadlift – In a 10 Minute Window find your 3 rep max
B. AMRAP 16 min:
Buy in: 450 m Run – into ascending ladder of:
3-6-9-12-15-18-21-…
Deadlift @ca. 50% of your heaviest lift in A
Push Ups/ Hand Release Push Ups/ HSPU
Atlas Ball Over Shoulder (AHAFA)
Þrek101
Metcon (No Measure)
A. EMOM x 16 min
A1. 8-10/8-10 Bent over row
A2. 12-16 Alt Db Bench Press
A3. 12-16 Step Ups on box
A4. 40 sec Plank Hold / 30 sec Handstand hold
B. 12 min Amrap
Buy in – 5 Rounds of:
6 Med Ball Squat Cleans
6 Med Ball Squats
6 Wall Balls
Into Amrap of:
12 Push Ups
50 SU
12 Jumping Lunges
Styrkur101
Metcon (No Measure)
A. E3M x 3 sets
5 No TNG Deadlift @ca. 75% 1RM +
10-15 Explosive Russian KB Swings @ca. 32/24kg +
10-14 SeeSaw Press (AHAFA)
B. E2,5M x 3 sets (AHAFA)
12-16 alt Step ups +
10 Bent over Barbell Row +
10/10 Suitcase Side Bends
C. Alt EMOM x 9 min:
C1. 6-8/6-8 Single leg Romanian Deadlift
C2. 8-10/8-10 Single arm row
C3. 30-40 Sec V-up hold