Grandi 101 – –
“ Warning: Exercise has been known to cause health and happiness“
Hreysti101
Metcon (No Measure)
A. EMOM x 10min – Build across
1 Clean + 2 Hang Clean + 3 Frontsquats
B. Intervals:
3 min on 1 min off x 5 sets (19 min) of:
3 Power cleans @ca. 60/40kg
6 Push ups
9 Air squats
Þrek101
Metcon (No Measure)
A. EMOM x 12min (AHAFA)
A1. 12-16 Sumo Deadlift High Pull
A2. 8-10/8-10 Split Squats
A3. 10/10 Side Bends
B. AMRAP 14 min
6 Goblet Squats @challenging weight
12 Strict Mountain Climbers
24 DU / 48 SU
12 DropSquats
6 Sprawls
Styrkur101
Metcon (No Measure)
A. E2.5M x 3 Sets
5 Tempo Back Squats (4-0-X-0 Tempo) @60% of 1RM
+ 8/8 Single Arm DB/KB Row @AHAFA
B. E2.5M x 4 Sets
6-8 Heavy Goblet Squats (Use Two KB if You Need)
+ 10-12 Bent Over BB Row @AHAFA
+ 20-30 Sec Two Point Bear Crawl Lift Offs
C. Alt. EMOM x 9 Min
C1. 8-10/8-10 Contralateral Bulgarian Split Squats @AHAFA
C2. 30-40 Sec KB Plank Pass Through
C3. 10-15 DB Lat Pullover