Grandi 101 – –
Hreysti101
Metcon (No Measure)
A. AMRAP 28 min – In teams of two, change the reps up like you want:
100/80 Cal Row
100 Thrusters @barbell only
100/80 Cal AirBike
100 Power Clean @ca. 43/30kg
4 x 150m Run (one partner at a time)
100 Toes to bar
200 Double-unders / 300 Single-unders
Þrek101
Metcon (No Measure)
One man chipper. Back and Forth
30 Box jumps
30 Push ups
30 Forward Lunges
30 KB Swing
30 Dbl. KB Push Press
30 V – Ups
30 Wall Balls
30 Kb Gorilla Row
30 Sprawls
90 Double Unders / 90sec SU
Timecap 30 min.
Styrkur101
Metcon (No Measure)
A. E2.5M x 4 sets
1st set: 3 Bench Press @ca. 80-85% 1RM
2nd set: 2 Bench Press @ca. 90% 1RM
3rd set: 1 Bench Press @ca. 95-98% 1RM
4th set: Max rep @50% 1RM
*choice: you can do 10/10 Single arm Row ;AHAFA after each set of BP if you want
B. E3M x 3 sets
8-10 Strict Pull-ups (tempo: 3030 – use rubber band to be able to follow the tempo!) + 10-15/10-15 Cable Woodchop
C. Alt EMOM x 9 min
C1. 8-14 Diamond Push-ups
C2. 10-15 Banded Pull apart
C3. 10-15 Russian lifts