Grandi 101 – –
Hreysti101
Metcon (No Measure)
A. E2.5m x 4 sets ;AHAFA
6-8 Bench Press + 6-8 Strict Chin-ups for height
B. For time @your best technical effort
50 AirSquat
40 Push-ups
30 Bent over barbell row (sup grip) @barbell only
40 AirSquat
30 Push-ups
20 Bent over barbell row
30 AirSquat
20 Push-ups
10 Bent over barbell row
100 Run in place Jump rope
Time Cap: 16 min
Þrek101
Metcon (No Measure)
A. E2.5m x 4 sets ;AHAFA
10-12 Floor Press + 6-8 Strict Chin-ups for height
B. For time @your best technical effort
50 AirSquat
40 Push-ups
15/15 Single arm bent over row @medium to medium heavy weight
40 AirSquat
30 Push-ups
10/10 Single arm bent over row
30 AirSquat
20 Push-ups
5/5 Single arm bent over row
25 Burpees
Time Cap: 16 min
Styrkur101
Metcon (No Measure)
A. E3M x 3 sets
2 No TNG Deadlift @ca. 90% 1RM + 5/5 Box Pistols w. non working foot sliding behind box ;AHAFA
B. E3M x 3 sets
8-10 Romanian Deadlift ;AHAFA + 8-10 OR more- Dips (Ring, Rack or Box) + 10-20 sec L-sit on Floor (scale as needed)
C. Alt EMOM x 9 min
C1. 10-14 Goblet Squat ;AHAFA
C2. 12-16 Alt Punt Lunges @medium to medium heavy weight
C3. 12-16 Toe touches“