Grandi 101 – –
Hreysti101
Metcon (No Measure)
A. Metcon – 5 Rounds for time:
7 Deadlift (RX+: 120/80 RX: 100/60 – or AHAFA)
10 HSPU/Box HSPU (Can scale down to Sitting double DB/KB strict press)
15 Air squats
7 Lateral Burpees over bar
300m Run
Rest 1:00 between rounds
Time Cap 22 min
B. 5 min buy out flow right after the 22 minute mark
20 sek hang from pull up bar
20/20 sek sofa stretch against the wall
@ca. 3 rounds
Þrek101
Metcon (No Measure)
A. 4 Unbroken Light Barbell Rounds:
8 Deadlift
8 Push Press
8 Good Morning
8 Rev. Lunges
8 Row
8 Deadlift
Rest: 60-90s
Timecap 12 Min
B. 2 Min ON 1 Min OFF: x6 (3 rounds each) Finish B1/B2 before moving to next set:
B1.
15/12 Cal Row
10 Heavy Kb Swing
Max Wallballs
B2.
150m Run
5/5 Hang Db. Snatch
Max Sprawls
Styrkur101
Metcon (No Measure)
A. E2.5M x 4 sets:
3 strict Barbell press @ 80-85% 1 RM +
4-6 Pull ups (as little assistance as possible, focus on height!)
B. E3M x 3sets:
5-7/5-7 Half kneeling KB press. +
6-10/6-10 Single arm row against support +
8-12 dips (rack or between 2 boxes
C. Alt EMOM x 9min:
C1. 6-10 push ups (chest to floor) For those progressed enough a plate can be applied to upper back as an increase in weight.
C2. 10-12 banded lat pull down with 3 sec pause in bottom position.
C3. 16 – 20 (8-10) each arm DBL Dumbell hammer curl