Grandi 101 – –
Hreysti101
Metcon (No Measure)
A. Alt EMOM x 8 min; AHAFA
A1. 12-16 Gorilla row
A2. Max rep Push-ups
B. EMOM x 16 min; AHAFA:
B1. 10-15 Box Jumps 60/50cm
B2. 12-16 Alt DB Snatch @ca. 20/14kg
B3. 10- 15 Sprawls
B4. 6-8/6-8 Single arm Thrusters @same weight as in snatch
Þrek101
Metcon (No Measure)
A. Alt EMOM x 15 min
A1. 10-18 Cal Row
A2. 6-8/6-8 Single arm Thrusters @ca. 16/12kg
A3. Max rep Push-ups
B. Alt EMOM x 15 min
B1. 10-15 Cal AirBike
B2. 12-16 Gorilla row ;AHAFA
B3. 5-7/5-7 Half Kneeling Press
Styrkur101
Metcon (No Measure)
A. In 9 min work you way up to 1RM Strict Press
B. E2M x 4 sets ;AHAFA
8-12 Bent over barbell row (sup grip)+ 12-16 SeeSaw Press
C. Alt EMOM x 9 min
C1. 10-12 Sumo DL high pull @ca. 32/24kg
C2. 12-16 Gorilla Row
C3. Max rep Push-ups