Grandi 101 – –

“Once you become fearless,
life becomes limitless“

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Hreysti101

Metcon (No Measure)

A. EMOM X 12 min @AHAFA ( Build across)

Minutes 1-6:

1 Power Clean

1-2 Hang Power Clean

2-3 Front Squat

Minutes 7-12

1-2 Squat Clean

1 Jerk (anyhow)

B. AMRAP x 14 minutes @YBTE

4 Squat Clean (Heavy)

6 Box HSPU/HSPU

8-10 Box Jumps (step down)

*Focus on moving great

Þrek101

Metcon (No Measure)

A. E2,5M x 4 sets (AHAFA)

12-16 Gorilla Row

6-8/6-8 Curtsy Squats (with weight optional)

Plank with 16-20 Taps on KB (Slow & Controlled)

B. AMRAP 16min @YBTE

20 Double Unders / 40 Single Unders

6/6 KB Hang Snatch (medium weight)

8 Sprawls over KB

6/6 Single Arm SKB Shoulder2Overhead

20 (10/10) Single Lef alt. Russian Leg Lifts/Toe Taps

Styrkur101

Metcon (No Measure)

A. E2.5M x 4 Sets

4 BB. Block Deadlifts @85% of 1RM (Plates Elevated, Medium Height)

+ 6 Strict Dips (Rack, Rings, Box)

B. E2M x 4 Sets

6-8 BB. Box Back Squats

+ 8-10 Box HSPU/Strict HSPU

C. AMRAP x 9 Min – Focus on Quality

5/5 Single Leg KB/DB Romanian Deadlifts

5/5 Weighted Box Step Ups

10 Hand Release Push Ups

Athugasemdir

athugasemdir