Grandi 101 – –

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Hreysti101

Metcon (No Measure)

A. Alt. Emom x 12

A1. Handstand hold facing the wall 30-40 sek (scale down to handstand hold on box or plank)

A2. 10 Ring rows (Elevate feet with box/bench/plates)

A3. 6 Tempo Goblet squats (32X1)

A4. Hanging L-sit/High knees for 20-30 sek

B. 16 min Amrap

10 Box jump overs 50/60

10 Double DB/KB Push press

(RX+: 24/16 RX: 20/14kg – or AHAFA)

10 Pull ups (anyhow)

10 Double KB/DB Front squats @same weight as in Push Press

30 DU/60 SU

Þrek101

Metcon (No Measure)

A. Emom x 12

A1. 12 Double Sitting KB strict press (box/bench)

A2. 12 KB pull unders

A3. 8/8 Double DB/KB Suitcase Split Squats with Front Leg on Plate

B. 2 Rounds for time

20 KB Russian swing

10 Burpees

10 Air squats

10 Push ups

20 KB American Swings

8 Burpees

8 Air Squats

8 Push Ups

20 KB Alt single arm swing

6 Burpees

6 Air Squats

6 Push ups

20 KB Snatch

4 Burpees

4 Air Squats

4 Push Ups

Into Amrap of:

30 Du/60 Su + 5 Down ups (sprawls)

18 min TC

Styrkur101

Metcon (No Measure)

A. Paused back squat and power landing box jumps.

E2.5M x 5 sett.

1st-4th sett : 5 Back Squats w. 2-3 sec pause in the bottom position – focus on keeping tight. @ 65-80% 1RM +

5 high box jumps, power position landing.

5th sett: 10 Back Squats @ tempo (2XX1) @ 40 – 50% 1 RM

B. E2M x 3 set.

16-20 DBL DB curtsey squats +

10-15 Barbell or Dumbbell (heavy) hip thrust with shoulder blades/upper back on a padded bench

C. Alt EMOM x 9 Min.

C1. 12-16 Box step ups (encourage weight to be used)

C2. 16-20 shoulder taps, controlled not rushed.

C3. 10-15 Heavy Russian KB swings (32/24 kg)

D. BONUS (can discard if time is gone) – 1 min 90degree squat hold against a wall – IMMEDIATELY after the last set in C. NP rest in between.

Athugasemdir

athugasemdir