Grandi 101 – –
Hreysti101
Metcon (No Measure)
A. E2.5M x 4 sets
5 Front Squat @ca. 70-75% 1RM + 10-15 Banded Front raises to overhead
B. E4M x 4 sets @90-95% effort
20/15 Cal AirBike + 8-10 AtlasBall (slamball) Thrusters ;AHAFA + ca. 6/6m Super slow and controlled Suitcase Carry w. high Knee raises ;AHAFA
Þrek101
Metcon (No Measure)
A. E2M x 4 sets
6-8 Goblet Squat ;AHAFA (tempo 21X1) + 8-10 Front Raises to overhead w. plate @ca. 5-10kg
B. AMRAP 14 min @your best technical effort
5/5 Single arm Snatch to Lunge @medium weight
10 AirSquat
7/7 Single arm Shoulder to overhead @same weight as in snatch to lunge
14 Toe touches
9 Box Jumps
Styrkur101
Metcon (No Measure)
A. E3M x 3 sets
5-6 Bench Press @ca. 70-75% 1RM + 8-10 Front Raises to overhead w. plate @ca. 5-10kg
B. E3M x 3 sets
5-6 Strict Press @ca. 70-75% 1RM + 8-10/8-10 Single arm Row ;AHAFA + 10 Controlled DeadBug
C. Alt EMOM x 9 min
C1. Max rep Push-ups
C2. 20-30 Russian Twist
C3. 15-20 Barbell Bicep Curls ;Pump (barbell only)