Grandi 101 – –
Hreysti101
Metcon (No Measure)
A. AMRAP 13 min @your best technical effort
10/8 Cal Row
15 AirBalls /WallBalls
10 Toes to bar / V-ups / Toe touches
B. AMRAP 13 min @your best technical effort
10/8 Cal AirBike
15 Pull-ups anyhow / 10/10 Single arm Row
10 Box Jumps
Þrek101
Metcon (No Measure)
A. AMRAP 28 min
2 Rounds
2/2 Heavy Single Arm DB Squats
4/4 Romanian Deadlift (same DB)
12 DB Goblet Rev. Lunges (same DB)
1 Rounds
30 Jump to plate
30 GTOH w. Plate
30 Russian twist w. Plate
30 Scissor Kicks w. Plate in Press out
2 Rounds
2/2 DB STOH
8 H.R Push-ups
12 Shoulder Flies
Styrkur101
Metcon (No Measure)
A. E2.5M x 4 sets ;AHAFA
6-8 Bent over barbell row + 8-10 Romanian Deadlift + 10-12 Russian KB Swings
B. E2M x 4 sets
16-20 Lateral DB Toss + 8-10 V-ups / Knees to chest
C. Alt EMOM x 9 min @medium to medium heavy weight
C1. 5-7/5-7 Single arm Romanian DL
C2. 12-16 Box Step-ups
C3. 20 Russian Twist