Grandi 101 – –
Hreysti101
Metcon (No Measure)
A. AMRAP 13 min
15/10 Cal Row (strapless)
9 Power Clean @ca. 50% 1RM Clean
6 Strict Pull-ups OR 2-3 Muscle ups (bar or ring)
B. AMRAP 13 min
15/10 Cal AirBike (anyhow)
12 Wall Balls 9/6kg to 3.05/2.75m
9 Toes to bar
Þrek101
Metcon (No Measure)
3 x 8 min amrap’s
Rest 2 min between
A. AMRAP 8 min
100 Run in place Jump rope
20 Russian KB swing @medium light weight
10 Jumping Air Squat
B. AMRAP 8 min
4 x 10m Farmers Carry (rather heavy weight)
20 Aqua man
20 Heel taps
20 sec Hollow hold
C. AMRAP 8 min
10/10 Single arm DB Row against support
8 Box Jumps
6/6 Pistols (scale as needed)
Styrkur101
Metcon (No Measure)
A. E3M x 3 sets
3 Bench Press @ca. 85% 1RM + 10/10 Single arm Row + 10-15 Russian leg lifts on floor
B. E3M x 3 sets
3-5 Strict Chin-ups ;AHAFA + 8-12 Dips + ca. 20 sec V-up Hold
C. Alt EMOM x 9 min
C1. 10-14 SeeSaw Press ;AHAFA
C2. 10-14 Bent over Shoulder fly @medium weight
C3. 10-14 Push ups (more if you can)