Grandi 101 – –
Hreysti101
Metcon (No Measure)
A. E2.5M x 4 sets ;AHAFA
3-5 Strict Chin-ups + 10-15/10-15 Shifting Split stance Single arm Cable Push + 10-20 sec L-sit (scale as needed)
B. Intervals, 2 min on : 2 min off x 4-5 sets @comfortable tempo
15/10 Cal Row + 15 Thrusters @barbell only + 10 Rope Pull ups + Remaining time: Box Jumps
Þrek101
Metcon (No Measure)
A. 5 Rounds:
Strict Pulllups:
10 – 8 – 6 – 4 – 2
SeeSaw Presses
16 – 14 – 12 – 10 – 8
Timecap: 10 min
B. AMRAP 8 min @80% Effort
9/6 AirBike
9 Tuck-ups
9 Wallball
Rest 2 min
AMRAP 8 min @80% Effort
9 Russian Kb Swing
9/9 DB Push Jerk
18 Double Unders/30 Single Under
Styrkur101
Metcon (No Measure)
A. E2M x 4 Sets ;AHAFA
3 Strict Presses + 3-5 Strict Chin Ups
B. E2,5M x 4 Sets ;AHAFA
1st set: 8 Bench Press + 10/10 Bent over Row against support
2nd set: 6 Bench Press + 10/10 Bent over Row against support
3rd set: 4 Bench Press + 10/10 Bent over Row against support
4th set: 2 Bench Press + 10/10 Bent over Row against support
C. Alt EMOM x 9 min:
C1. 10-15 Dips
C2. 10 Double DB Bicep Curl to Arnold Press
C3. 6-10 Strict Knees to chest @controlled tempo