Grandi 101 – –
Hreysti101
Metcon (No Measure)
A. EMOM x 10 min – Build your way up to heavy set
1 Snatch High Pull + Snatch (anyhow) + 1 OHS w. 2 sec pause at bottom
B. E3M x 5 sets @high effort
10/15 Cal AirBike
8-10 Hang Power Snatch @ca. 30/20kg
8-10 Toes to bar
6-8 Burpees
Þrek101
Metcon (No Measure)
A. Kettlebell Flow Alt. L/R Emom 8 Min
4 Kb Snatch
1 Kb Snatch to Rev. Lunge
4 Kb OH Split Squat
4 Kb Split Squat Press
B. For Time @best Technical effort
42 DB Hang Clean & Jerk @ca. 20/14kg
42 Cal BIke
50 Double Unders / 100 Single Unders
30 DB Hang Clean & Jerk
30 Cal BIke
50 Double Unders / 100 Single Unders
18 DB Hang Clean & Jerk
18 Cal BIke
50 Double Unders / 100 Single Unders
*Time Cap: 18 min
Styrkur101
Metcon (No Measure)
A. E2.5M x 4 sets ;AHAFA
4-6 Strict Press + 10/10 Single arm Row agains support
B. E3M x 3 sets
4-6 Bench Press @ca. 70-75% 1RM + 1 Lateral & 1 Frontal shoulder raises x 8-10 set
C. Alt EMOM x 9 min
C1. 5-7 Strict Chin-ups (AHAFA)
C2. 20-30 Banded Tricep push downs
C3. 10/10 Dynamic Side plank