Grandi 101 – –
Hreysti101
Metcon (No Measure)
A. E2,5M x 4 sets, AHAFA:
3 No TNG Deadlift @ca. 80-85% 1RM + 30 sec Plank
B. For time @Your best technical effort, 21-15-9 of: Deadlift @ca. 80/50kg
Strict HSPU (use a box or weightplate under legs if you need to)
Box Jumps
Sprawls
*Time cap: 15 min
Þrek101
Metcon (No Measure)
A. Alt. EMOM x 30min
A1) 10-12 Dbl Kb. Sumo DL @medium weight
A2) 25-30sec Hollow rock
A3) 10-12 Dbl Kb. Romanian DL @ medium weight
A4) 35-40sec Deadbug
A5) 30-35sec Horse stance
A6) 8/8 Birddog
Styrkur101
Metcon (No Measure)
A. E3M x 4 sets:
6 Bench Presses + 6 Strict ChinUps + 5-7/5-7 Bird Dog
B. EMOM x 16 min; AHAFA: B1) 6-8/6-8 KB SeeSaw Presses
B2) 15-20 Drop Squats
B3) 8-10/8-10 Bent over DB Row against support
B4) 30-40 sec Bicycle Crunches