Grandi 101 – –
Hreysti101
Metcon (No Measure)
A. 10 min technique and work in:
Ring dips – Box ring dips
B. AMRAP 17 min @your best technical effort
5 Strict Ring dips
10 Hang Power Clean @ca. 43/30kg
5 Strict Pull-ups
10 Sprawls
5 Strict Toes to bar
20 Lateral jumps over bar
Þrek101
Metcon (No Measure)
A. Alt. EMOM x 18 min
A1. 5/5 KB Clean&Jerk
A2. 6-10 Pull Ups
A3. 40sec Jump Rope (Anyhow)
B. In Teams Of 3 (Split Reps at Will)
100 Devil’s Press
Time Cap 12 min
Styrkur101
Metcon (No Measure)
A. E3M x 3 sets
2 Deadlift @ca. 88% 1RM + 6-8/6-8 Super heavy Single arm DB Row
B. E2.5M x 4 sets
8-10 Low Bar box Squat @controlled tempo
*Don’t go super heavy, focus on form
C. Alt EMOM x 9 min
C1. 8-10 Pendlay Row ;AHAFA
C2. 8-10/8-10 Side bends ;AHAFA
C3. 20-30 sec Hollow hold/hollow rocks