Grandi 101 – –
Hreysti101
Metcon (No Measure)
A. E2M x 5 sets
4 Front Squat ;AHAFA (1st rep w. 2 sec pause in bottom + 3 regular)
B. AMRAP 18 min @your best technical effort
15/12 cal Bike
10/10 Single arm DB overhead Reverse lunges @medium weight
8/8 DB Hang Clean and Split Jerk @same weight
6 Sprawls
Þrek101
Metcon (No Measure)
A. ALt. EMOM x 12 min @YBTE
A1. 8-10/8-10 Bent Over Row (against support)
A2. 6-8/6-8 Step Ups (w. weight if you want)
A3. 20 Single Leg V-ups or Toe Touches
B. ALT. EMOM x 18 min @YBTE
B1. 30-40 Sek Jump Rope
B2. 8-10/8-10 KB Snatch
B3. 6-10 Burpee Box Jumps
Styrkur101
Metcon (No Measure)
A. E2.5M x 4 Sets
4 Back Squats @80% of 1RM
+ 10-12 Lu Raises @Light Plates
B. E2.5M x 4 Sets
6-8/6-8 Barbell Split Squats @AHAFA (Back Rack Position)
+ 8-10 Russian KB Swings @Medium to Heavy KB
C. Alt. E90s x 6 sets (3 sets of each)
C1. 30 Sec 90° Wall Sits (Weighted If You Like) + 20-30 Sec RKC Plank
C2. 3-4/3-4 KB Windmill + 20-30 Sec Weighted Glute Bridge @Same KB
*Slow and Controlled, Focus on Form*