Grandi 101 – –

View Public Whiteboard

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)

Athugasemdir

athugasemdir