Grandi 101 – –
Hreysti101
Metcon (No Measure)
A. Alt. EMOM x 10 min; AHAFA
A1. 6-8/6-8 SeaSaw presses
A2. 4-8 Strict Chinups
B. AMRAP 17 min @80% effort
12 (6/6) Box Step-ups @medium weight
8-10 Box HSPU
6-8 Toes to bar
8-10/8-10 Single arm Row (AHAFA)
Þrek101
Metcon (No Measure)
A. Alt Intervals, 90 sec on : 30 sec off x 6 sets each (24 min)
A1. 12 Alternating Dumbell snatch (@medium heavy) + 8-10 AirSquat jumps + Remaining time: Row/AirBike
A2. 6-8/6-8 Single Arm Thrusters + 4-6 Sprawls + Remaining time: Row / AirBike
B. 3 rounds for quality:
20 Bicycle Crunches
10 Back Extensions
30/30 sec Side Plank
Styrkur101
Metcon (No Measure)
A. E2M x 4 Sets
3-5 Barbell Strict Press @75% of 1RM
+ 15-30 Sec Active Hang
B. You Have 8 Minutes to Accumulate 20-25 Strict Pull Ups
Use Amount of Resistance So You Finish in 4-6 Sets
*Focus on Form, Aim for Quality Reps!*
C. Alt. EMOM x 12 min
C1. 10 Close Grip Barbell Bench Press @AHAFA
C2. 20-30 Sec Hollow Hold
C3. 20 (10/10) KB Gorilla Rows @AHAFA
C4. 15-20 sec/15-20 sec Half-Kneeling Banded Pallof Press @Light to Medium Band