Grandi 101 – –
Hreysti101
Metcon (No Measure)
A. E,2,5M x 4 Sets:
3 Strict Press + 4 Push Press
5 Strict PullUps for height
B. For time, 15 – 12 – 9 – 12 – 15 reps of:
Cal Row / AirBike (double the reps on Airbike – 30-24-18 cal…)
Pull-ups (anyhow)
Single arm DB/KB Hang Power Clean and Jerk @medium weight
Push-ups
*Time cap: 20 min
Þrek101
Metcon (No Measure)
A. You have 10 min to find 1RM Pull Ups or Chin Ups. If not using weight try going for your first strict pull up or try a more elastic rubber band.
B. Alt. E90S x 8
B1. 4-8 Pull Ups – AHAFA
B2. 8-12 KB SeeSaw Press
C. For Time
10-8-6-4-2-2-4-6-8-10 Reps Of:
Single Arm KB or DB Push Press/Jerk
Burpee’s
Time Cap 10 min
Styrkur101
Metcon (No Measure)
A. E2,5M x 4 sets:
4 Romanian Deadlift + 6 No TNG Deadlift ;AHAFA
20 slow Bicycle Crunches
B. E2,5M x 3 sets:
10-15 Banded Goblet Squats @tempo 22X1; AHAFA
8-10/8-10 Single arm DB/KB Row ;AHAFA
C. Alt EMOM x 9 min
C1. 5/5 Single leg KB Romanian DL @medium weight
C2. 10-16 Russian Leg Lifts C3. 10-15 Explosive Russian KB Swings; AHAFA