Grandi 101 – –
Hreysti101
Metcon (No Measure)
A. E2,5M x 4 sets
3 No TNG Deadlift @ca. 80-85% 1RM + 5/5 Slow and controlled Box Pistols ;AHAFA + 20-30 sec Hollow hold flutter kicks
B. For time @your best technical effort
21-15-9 of:
Deadlift @ca. 50% 1RM
Box HSPU
Sprawls to Lateral jumps over box w. hands on box
*Time cap: 15 min
Þrek101
Metcon (No Measure)
A. AMRAP 25 min @your best technical effort
10 Dbl KB Deadlift @ca. 2 x 32/24kg
10 Slow and Controlled Mountain climbers
10 Banded Pull apart
10 BW Cossack Squat
10 Sprawls
30 Double-unders / 50 Single-unders
Styrkur101
Metcon (No Measure)
A. E2M x 4 sets
5 Tempo Back Squat, High or Low Bar (21X1); AHAFA + 6-8 Explosive Box Jumps with power landing on the way up
B. E2M x 4 sets ;AHAFA
5-7/5-7 Box Pistols + 10-12 Romanian DL
C. Alt EMOM x 9 min
C1. 30-40 sec Static Squat hold
C2. 10-14 Curtsy Squat ;AHAFA
C3. 10/10 Dynamic Side plank