Grandi 101 – –

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Hreysti101

Metcon (No Measure)

A. E3M x 7 sets @90% effort

12/10 Cal AirBike

6-8 Hang Power Clean @medium to medium-heavy weight

6 Push Jerk @same weight

6 Lateral Burpees over bar

Þrek101

Metcon (No Measure)

A. E3M x 7 sets @90% effort

12/10 Cal Row

10 SeeSaw Press w. high knee raises @medium to medium-heavy weight

10 Dbl Bent over row @same weight

6 Burpees

Styrkur101

Metcon (No Measure)

A. E3M x 3 Sets ;AHAFA

8-10 Back Squat + 8-10 Cuban rotation

B. E3M x 3 sets ;AHAFA

6-8/6-8 Single arm OH Split Squat + 6-8/6-8 Single leg Hip thrust + ca. 20 sec Hollow Hold

C. Alt EMOM x 9 min

C1. 20-30 sec Wall Sit (with weight if you can)

C2. 10-15 Bent over Shoulder fly @medium weight

C3. 15-20/15-20 sec KB Around the world @medium weight

Athugasemdir

athugasemdir