Grandi 101 – –
Hreysti101
Metcon (No Measure)
A. AMRAP 12 min
15/10 Cal Row (strapless)
9 Power Clean @ca. 40% 1RM Clean
12 AirSquat
6 Sprawls
B. AMRAP 12 min
15/10 Cal AirBike (anyhow)
9 Box Jumps
12 Alt Pistols (scale as needed)
6 Banded Pull aparts (tempo 2211)
Þrek101
Metcon (No Measure)
A. AMRAP 24 min @your best technical effort
1 Run around the house w. AtlasBall @ca. 30-40/15-25kg
10 AtlasBall over shoulder @same ball
15 Goblet Squat @ca. 24/16kg
20 Skater Jumps
Styrkur101
Metcon (No Measure)
A. E3M x 3 sets
3 No TNG Deadlift @ca. 85% 1RM + 5-7/5-7 Half Kneeling Press ;AHAFA
B. E3M x 3 sets
6-8 Pendlay/Dead Row @a bit heavier weight than usual + 6-8 Romanian Deadlift + 6-8 Push-ups (tempo 2121)
C. Alt EMOM x 9 min
C1. 10-14 SeeSaw Press ;AHAFA
C2. Max reps Dips
C3. 20-30 sec V-up Hold