Grandi 101 – –
„If it excites you and scares you at the same time, it might be a good thing to try“
Hreysti101
Metcon (No Measure)
A. EMOM x 30 min @YBTE
5 WallBalls/AirBalls
3 Handstand PushUps, anyhow
1 Power Clean (AHAFA)
*Perform all three movements in the same minute“
B. If time
5 minutes stretches @coaches choice
Þrek101
Metcon (No Measure)
A. Alt EMOM x 16 min (AHAFA)
A1. 6-8/6-8 Half Kneeling Kb press
A2. 5-7/5-7 Box step ups (weighted if you can)
A3. 5-7/5-7 Single Leg Romanian Deadlift (slow and controlled)
A4. 20 Strict Crossbody Mountain Climbers + 10 Shoulder Taps
B. AMRAP x 12 min @YBTE
12/10 Cal Bike
6-8 Box Handstand PushUps (HSPU)
6/6 Curtsy Squat (w. weight)
8 (4/4) Single Arm Devils Press
6 Push Ups
Styrkur101
Metcon (No Measure)
A. E90s x 6 Sets
4 Pause Bench Press @60-65% of 1RM (2 Sec Pause)
4/4 Heavy Single Arm DB Row Against Support
B. Chipper – Down and (Half Reps) Back Up
60 Banded Tricep Pushdown
50 Barbell Bicep Curls
40 (20/20) Single Arm DB Push Press
30 Strict Pull Ups/Ring Rows
20 Dips/Hand Release Push Ups
10 (5/5) Turkish Get Ups
*20 Minute Time Cap – Focus on Quality