Grandi 101 – –
Hreysti101
Metcon (No Measure)
A. Alt. EMOM 10 min @YBTE
A1. 8-10 Box HSPU (Strict HSPU)
A2. 8-10/8-10 Single Arm Row (AHAFA)
B. 2×8 Min AMRAP @YBTE
Rest 2 min Between
B1.
2 – 4 – 6 – 8 – 10….
Cal Bike
DB Single Arm Devils Press (L/R)
Toe Touches
B2.
2 – 4 – 6 – 8 – 10….
Cal Row
DB Single Arm Clean&Jerk (L/R)
Sprawls
Þrek101
Metcon (No Measure)
A. AMRAP 28 min @YBTE
(use one @medium KB)
12 Romanian Deadlift
9 Goblet Squat
6/6 Single arm KB Clean
30 Double unders /60 Single unders
6 Burpee Box Jumps/Sprawl to Box Jumps/Sprawl on Box to Step Ups
9 Sumo DL High Pull
12 Toe Touches
Styrkur101
Metcon (No Measure)
A. E2.5M x 4 Sets
4 Deficit Deadlifts @80% of 1RM *Stand on a 10 kg Plate*
+ 8-12 Standing Overhead DB Tricep Extension @AHAFA
B. E2.5M x 4 Sets
5-7/5-7 Single Leg RDL +
8-10 Bent Over Barbell Row (AHAFA)
C. EMOM x 3 min
20-30 sec Barbell Hip Thrust/Glute Bridge @AHAFA
D. EMOM x 3 min
20-30 sec Air Squat Jumps/Goblet Squats
E. EMOM x 3 min
30-40 sec Slow and Controlled Bird Dog