Grandi 101 – –
Hreysti101
Metcon (No Measure)
A. E3M x 4 sets
5 Back Squat @ca. 70-75% 1RM + 4-6 Strict Pull-ups ;AHAFA
B. For time @your best technical effort
40/30 Cal AirBike / Row
40 WallBalls
30/25 Cal AirBike / Row
30 WallBalls
20/15 Cal AirBike / Row
20 WallBalls
10/8 Cal AirBike / Row
10 WallBalls
*Time Cap: 13 min
Þrek101
Metcon (No Measure)
A. E2M x 5 sets
5/5 Single arm Snatch to Reverse lunge @medium weight + 5/5 Single leg RDL @same weight
B. AMRAP 18 min
8-10 Dbl KB Goblet Squat @medium weight
12-16 Gorilla Squat @same weight
6-10 Dbl KB Snatch @same weight (scale down to 5/5 Single arm snatch)
50 Run in Place jump rope
ca. 20-30 sec Hollow hold / rocks