Grandi 101 – –
Hreysti101
Metcon (No Measure)
A. E30s x 20 sets
First 10 sets: 1 Power Snatch w. 2 sec pause at catch + 1 OHS @light weight or ca. 40% 1RM
Last 10 sets: 1 Power Snatch + 1 Snatch @heavier weight but with perfect technique
B. AMRAP x 17 min @your best technical effort
1 Run around the house
8-10 Hang Power Snatch @ca. 30/20kg
8-10 Toes to bar
4 Lateral Burpees over bar
Þrek101
Metcon (No Measure)
3 x 8 min amrap’s
Rest 2 min between
A. AMRAP 8 min @your best technical effort
1 Run around the house
10/10 Single arm DB/KB Snatch @moderate weight
10 V-ups
B. AMRAP 8 min @your best technical effort
10/8 Cal Row
10/10 BW Step-ups
20 Russian Twists
C. AMRAP 8 min @your best technical effort
10/8 Cal AirBike
10/10 Ballistic Row @same weight OR 10 Strict Pull-ups
20-30 steps Strict Bear crawl
Styrkur101
Metcon (No Measure)
A. You have 12 min to work your way up to 3RM Deadlift
*No TNG lifts and every rep is perfectly executed!!
B. E2,5M x 3 sets
10-12 Box Squat (heavy but never to failure!) +
8-10 Double DB Bicep curl to Arnold press ;AHAFA
C. Alt EMOM x 9 min ;AHAFA
C1. 5-7/5-7 Single leg Romanian DL
C2. 5/5 Banded Side Steps + 5 Banded Squats (make it harder by having KB in Goblet Hold)
C3. 20 Strict mountain climbers (the slower the better)