Grandi 101 – –

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Hreysti101

Metcon (No Measure)

A. You have 10 min to work your way up to 1RM Strict Pull-ups/Chin-ups

B. For Time @your best technical effort

5 Rounds for time:

5 Strict Chin-ups

10 Push-ups

15 AirSquat

1 Run around the house (150m)

Time Cap: 11 min

C. AMRAP 8 min @slow tempo

10-15 sec Free handstand (scale anyhow)

10/10 Shifting Split stance Single arm Cable Pull

10 Controlled Cat & Cow

10/10 DB Woodchop

Þrek101

Metcon (No Measure)

A. 8 min AMRAPs x3

a1. 8 min AMRAP

4 Strict Pullups

16 Double Unders / 20 Single Unders

8 WallBalls

16 Double Unders / 20 Single Unders

Rest 2 min

a2. 8 min AMRAP

4 dbl. Kb Push Jerk

10 Jumping Jacks

8 dbl Kb See Saw Row

10 Jumping Jacks

Rest 2 min

a3. 8 min AMRAP

4 Devils Press

8 Tuck-ups

8 dbl Db Clean

8 Windshield Wipers

Styrkur101

Metcon (No Measure)

A. E2.5M x 4 sets

4-5 No TNG Deadlift @ca. 75-80% 1RM + 8-10/8-10 Single arm OH Split Squat ;AHAFA

B. E3M x 3 sets ;AHAFA

10 Bent over barbell row

10 Romanian Deadlift

10 Explosive Russian KB Swings ;AHAFA

10/10 Cable Woodchop

*same weight on the bar the whole time

C. Alt EMOM x 9 min

C1. 10/10 Single leg Cable Romanian Deadlift + Pull

C2. 15-20 Toe touches w. weight if you can

C3. 20-30 sec Bicep Curl @barbell only

Athugasemdir

athugasemdir