Grandi 101 – –

View Public Whiteboard

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)

Athugasemdir

athugasemdir