Grandi 101 – –
Hreysti101
Metcon (No Measure)
A. E2.5M x 4 sets ;AHAFA
3/3 High bar Reverse lunges + 10 Explosive Russian KB Swings
B. AMRAP 20 min, In teams of two:
Person 1: Row (anyhow)
Person 2: 15/15m Suitcase Farmers Carry ;AHAFA + 30m AtlasBall Carry ;AHAFA
*Change when P2 has done his thing
Þrek101
Metcon (No Measure)
Alt. EMOM 32 (4 times through)
1. 6-10 Jump Over / Go Under Hurdle
2. 10-12 Dbl. KB Deadlift @ heavy weight
3. 10-15 Scapular Pull Ups
4. 15-20 Scapular Push Ups
5. 10-12 KB Romanian DL @ heavy weight
6. 30-40 Mt. Climbers (knee to opposite elbow)
7. 25-30 FreeBird
8. 6-8 Hamstring Curl on Yoga Ball
Styrkur101
Metcon (No Measure)
A. E2M x 4 sets
3 Strict Press @ca. 85% 1RM + 5 Strict Pull-ups ;AHAFA
B. Alt E90s x 3 sets each
B1. 6-8/6-8 Single arm KB Press ;AHAFA
B2. 10 Dips in Rack ;AHAFA
C. Alt EMOM x 12 min
C1. 8/8 Side plank w. rotation @light weight
C2. 10 Double DB Bicep Curl to Arnold Press ;AHAFA
C3. 10-15 Russian Leg lifts on Bench