Grandi 101 – –

View Public Whiteboard

Hreysti101

Metcon (No Measure)

A. E2M x 4 sets

3 Front Squat ;AHAFA (1st rep w. 2 sec pause in bottom + 2 regular)

B. AMRAP 20 min @your best technical effort

30 Double-unders /50 Single-unders

10/10 Single arm overhead Split squat @light to medium weight

5/5 Windmill @same weight

15-20 sec Hollow hold

Þrek101

Metcon (No Measure)

A. EMOM x 24 (4 of each before moving on) @ 80-85% effort

*ca. 1 min rest between A1, A2, A3…

A1. EMOM x 4 sets: 30-40 Hollow Flutter kicks

A2. EMOM x 4 sets: 5-7/5-7 Single arm Thrusters @medium weight

A3. EMOM x 4 sets: 30-40 sec AirBike

A4. EMOM x 4 sets: 20/20 sec Suitcase Farmer’s „walk“ (instead of walking do high knee raises) ;AHAFA

A5. EMOM x 4 sets: 5-7/5-7 Single arm DB Hang power Clean & Jerk @medium weight

A6. EMOM x 4 sets: 8-18 Cal SkiErg

Styrkur101

Metcon (No Measure)

A. E2.5M x 4 sets

2/2 High bar Reverse lunges + 3-4 High Bar Back Squat ;AHAFA

B. E2.5M x 3 sets

8-10/8-10 Bulgarian Split Squat ;AHAFA + 8-10 Romanian Deadlift ;AHAFA

C. Alt EMOM x 9 min

C1. 20-30 sec Wall Sit

C2. 10-20 Alt Cossack Squat

C3. ca. 15/15 sec Copenhagen plank

Athugasemdir

athugasemdir