Grandi 101 – –
“Every morning you have two choices: continue to sleep with your dreams or wake up and chase them“
Hreysti101
Metcon (No Measure)
A. In 12 minutes finish 3 -4 rounds of:
8- 10 Deadlift; AHAFA+
6-8 Box Handstand PushUps/ Handstand Pushups
*1st set of Deadlift with stronger mixed grip
2nd set of Deadlift with weaker mixed grip
3rd set of Deadlift with regular grip
4th set of Deadlift by choise
**Focus on perfect form in every lift!
B. AMRAP x 15 min @YBTE
5 Shoulder2Overhead (ca. 50/35kg)
7 Deadlift (same weight)
9 Box Jumps (Step Down)
12/10 Cal Bike
Þrek101
Metcon (No Measure)
A. EMOM x 16 min; AHAFA
A1. 6-8/6-8 KB’ Single Leg Romanian Deadlift
A2. 6-8/6-8 KB’ Clean to Forward lunges
A3. 6-8/6-8 Single Leg Russian Leg Lifts
A4. 6-8/6-8 Half Kneeling Presses
B. AMRAP x 12 min @YBTE
15/12 Cal Row
12 Drop Squats (Air Squats)
10 (5/5) KB Clean&Jerk
8 (4/4) Plank with KB Pull Through
Styrkur101
Metcon (No Measure)
A. E90s x 5 Sets
5 First Rep Pause Front Squat @65% of FS 1RM (first rep with 5 sec pause at bottom then 4 regular)
B. E2.5M x 4 Sets @AHAFA
6 Explosive BB. Pendlay Row
+ 8/8 Contralateral DB. Bulgarian Split Squat
C. 3-4 Giant Sets
5 Strict Chin Ups
10 Weighted Cossack Squat
15 Prone PVC Lifts Off Bench
1 Minute Rest