Grandi 101 – –
Hreysti101
Metcon (No Measure)
A. EMOM x 10 min – Build your way up to heavy set
1 Snatch High Pull + 3 Hang Power Snatch + 1 OHS
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. Alt Intervals, 1 min on : 30 sec off x 4 sets each
A1. SkiErg
A2. 3/3 KB Snatch + 3/3 KB Clean & Jerk
A3. Jump rope anyhow
A4. 6-10 Strict Toes to bar/knees to elbows + Remaining time: Mountain Climbers
A5. Row
A6. 4 AirSquat + 2 over and under Hurdles
Styrkur101
Metcon (No Measure)
A. E3M x 3 sets
4-6 Strict Press (AHAFA) + 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