Grandi 101 – –
Hreysti101
Metcon (No Measure)
A. E3M x 4 Sets
3-5 Bench Press @75-85% of 1RM
7 Deadlifts @65% of 1RM
3-5 Strict HSPU/Box HSPU
*Two and Two together, Each Pair Shares One Rack and Two Barbells
B. 5 x 2 Min On, 1 Min Off Intervals @85% Intensity
15/12 Cal Row
3/3 KB Complex*
Remaining Time: BMU (Scale to Burpee Pull Ups)
*KB Complex: 1 Single Arm Swing + 1 Hang Snatch + 1 Push Press
Þrek101
Metcon (No Measure)
A. Alt. EMOM x 25 min @YBTE
A1. 8-12 DBL KB Deadlift
A2. 30-40 Sec SkiErg
A3. 16-24 Bench Jumps (w. both hands on bench)
A4. 8-10 DBL DB Bench Press
A5. 150m Run/350m Bike
B. In 5 min finish 4-5 rounds for quality of:
10/10 Dynamic Side Plank/20s Side Plank (L+R)
10 Superman/Back Extensions
20-30 Sec Active Hang