Grandi 101 – –
Hreysti101
Metcon (No Measure)
A. E2,5M x 4 Sets; AHAFA
4 Bench Presses
16 Gorilla Row
20-30 Sec Hanging L/H- Sit or 20-30 Sec Hollow Hold
B. Alt. EMOM x 15 min; AHAFA
B1. 8-12 DBl Kb Shoulder2Overhead
B2. 8-12 DBL KB Squats
B3. 8-12 Balance Burpee
Þrek101
Metcon (No Measure)
Buy In: 4000/3600 m Bike or 2000/1800m Row
Into AMRAP up to 28 minutes of:
10 Ground to Overhead with Plate
10 Forward Lunges (with Plate Overhead)
12 Plate Jumps
12 Situps or DeadBug with Plate
14 Cal Bike/ Row
Styrkur101
Metcon (No Measure)
A. E2.5M x 4 Sets
5 Back Squats @75% of 1RM
4-8 Box HSPU/Strict HSPU
B. Alt. EMOM x 9 Min
B1. 5-7 Strict Chin Ups
B2. 7/7 Single Arm DB/KB Overhead Box Step Ups
B3. 7-9 Front Squats @Medium Weight
C. 3-4 Rounds For Quality (8 Min Time Cap)
15 Overhead Squats @Light Weight
15 Hollow Ups
15/15 Sec Single Leg Wall Sits
15 Arch Ups