Grandi 101 – –
Hreysti101
Metcon (No Measure)
A. E90s x 6 sets
3 Strict Press @ca. 85% 1RM + 3-5 Push Press + 1 Jerk (anyhow)
B. Alt EMOM x 20 min
B1. 8-10 Shoulder to overhead @ca. 50% of best set in A.
B2. 10-14 Rope Pull-up
B3. 1/1 Turkish Get-up ;AHAFA
B4. 40 sec Row (Strapless)
Þrek101
Metcon (No Measure)
A. Alt EMOM x 30 min
A1. 10-12 SeeSaw Press ;AHAFA + 4-6 Lateral Burpees over KB
A2. 10-12 MedBall Clean
A3. 5-7/5-7 Sit-up Get-up
A4. 8-12 Strict Pull-ups + 4-6 Sprawls
A5. 40 sec AirBike (anyhow)
Styrkur101
Metcon (No Measure)
A. E3M x 3 sets
2 No TNG Deadlift @ca. 87-90% 1RM
B. E3M x 3 sets
8-10/8-10 Bulgarian Split Squat ;AHAFA + 8-10 Romanian Deadlift ;AHAFA
C. Alt EMOM x 9 min
C1. 10-14 Dynamic Reverse Plank to L-sit with heels on floor
C2. 10-14 Bent over row (sup grip) ;AHAFA
C3. 10-14 Russian KB Swings @ca. 32/24kg