Grandi 101 – –
Hreysti101
Metcon (No Measure)
A. E3M x 3 sets
5 Back Squat (low or high) @ca. 70% 1RM + 4-6 Strict Chin-ups (AHAFA)
B. Alt EMOM x 20 min
B1. 10-15/10-15 SlamBall Side throws to wall
B2. 40 sec Row
B3. 12 Unbroken Thrusters @ca. 30/20kg
B4. 40 sec Jump Rope (anyhow)
Þrek101
Metcon (No Measure)
A. Alt EMOM x 9 min
A1. 6-8/6-8 Bulgarian Split Squat (AHAFA) ca. 20% of BW in each hand
A2. 6-8 Strict Chin-ups (AHAFA)
A3. 20-30 Russian Twist
B. E4M x 5 sets @high effort
8-10/10-15 Cal AirBike
8/8 Single arm Snatch
6-10 Balance burpee
15-20 WallBalls
Styrkur101
Metcon (No Measure)
A. E3M x 3 sets
3 Back Squat (low or high) @ca. 80% 1RM + 6-10 Strict Knee raises
B. E3M x 3 sets
5/5 Box Pistols w. non working foot sliding behind box ;AHAFA + 15 Romanian Deadlift ;AHAFA
C. Alt EMOM x 9 min
C1. 16-20 BW Cossack Squat
C2. 10-12 Narrow grip (shoulder width) Bench press ;AHAFA
C3. ca. 30 sec Hollow Hold