Grandi 101 – –
Hreysti101
Metcon (No Measure)
A. EMOM x 12 min (AHAFA)
Min. 1-4:
1 Power Snatch +
2-3 High Hang Power Snatch
Min 5-8:
3 Low Hang Power Snatch +
1-2 Overhead Squats
Min 9-12:
2-3 Snatch (anyhow)
B. AMRAP 6 minutes @YBTE
10 Power Snatch (Ca. 35/25)
30 Double Unders / 60 Single Unders
C. In 8- 10 minutes finish 3 Rounds of:
10 Tempo Back Squats (AHAFA)
* Tempo 2020 (two seconds down, two seconds up
** Rest ca. 40 sec between sets
Þrek101
Metcon (No Measure)
A. AMRAP x 14 min for quality (no rush)
12 KB Romanian Deadlift (focus on neutral spine)
10 Goblet Squats
8/8 Half Kneeling KB Strict Press
6/6 Plank w. KB Pull Under
B. AMRAP x 14 min @YBTE
12/10 Cal Bike, Row or SkiErg
10 KB Hike Swings
8/8 Split squats (with weight optional)
3 rounds of:
10 Shoulder Taps
16 Heel Taps
Styrkur101
Metcon (No Measure)
A. In 13 Minutes Finish 5 Rounds of:
3 First Rep Pause Back Squat @75% of 1RM (First rep with 3 sec pause at bottom then 2 regular)
10 Double KB/DB Deadlifts
20/20 Sec Side Plank
B. For Quality – 14 Minute Time Cap
8-6-4 Reps of:
Back Squats @ca. 65%
Strict Pull Ups (Weighted if you can)
10-8-6 Reps of:
Front Squats @ca. 50%
Ring Rows (Legs Elevated if you can)
12-10-8 Reps of:
Overhead Squats @ca. 35%
Single Arm DB Rows (Each Arm)