Grandi 101 – –

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Hreysti101

Metcon (No Measure)

A. E2M x 4 sets

5 Push Press + 6-8 barbell Row

B. For time @your best technical effort

15/12 cal bike

21 Thrusters (ca 30-40/20-30kg)

15 Toes to bar

12 lateral burpees over bar

30/24 cal Bike

15 Thrusters

12 Toes to bar

9 lateral burpees over bar

45/36 cal bike

12 thrusters

9 Toes to bar

6 lateral burpees over bar

Time Cap 18 min

Þrek101

Metcon (No Measure)

A. AMRAP 15 min @your best technical effort

16/12 Cal Row

7/7 Single arm DB/KB Hang Squat Clean to Thrusters (Cluster) @medium weight

12 Toe touches (Toes to bar optional)

10 Box Jumps (step down)

B. AMRAP 15 min @your best technical effort

60 DU / 90 SU

16 Russian Swing

12 Goblet Squats

10 Lateral Sprawls over kb

* Rest 2 minutes between Amraps

Styrkur101

Metcon (No Measure)

A. E2.5M x 4 Sets

3 Deadlifts @85% of 1RM

+ 6-8/6-8 Bottoms Up KB Press (Start With Your Less Dominant Hand)

B. Alt. EMOM x 16 minutes

B1. 6-10 Strict Pull Ups (weight if you want)

B2. 30-40 Sec Banded Front Raise Pull Aparts @Light Band

B3. 8-10 Russian KB Swing + 8-10 KB Romanian Deadlift @Same KB

B4. 20-30 Sec Slow And Controlled DeadBug

Athugasemdir

athugasemdir