Grandi 101 – –
Hreysti101
Metcon (No Measure)
Alt intervals 2 min on 1 min off x 9 sets – 3 of each
A1. 20 Barbell Thrusters @ca.20kg/15kg
Into AMCAL of: Bike
A2. 30 Alt DB snatches @light-medium weight
Into max reps of: Atlas Ball over shoulder
A3. 5 Burpee Box jumps + 15 American KB Swings
Into max reps of: Box Jump Overs
Þrek101
Metcon (No Measure)
A. Build Across
10/10 – 8/8 – 6/6 – 4/4 – 2/2
Single Arm Db. Hang Clean & Split Jerk
10 Min. TimeCap
B. 10 Rounds for time:
150m Run
5 Pullups
10 Barbell PushPress
15 AirSquat Jumps
17 Min Timecap
Styrkur101
Metcon (No Measure)
A. E2.5M x4sets:
A1. 8x Front squats @60% 1RM + 10 -15 banded face pulls.
Set 2: 6 x FrontSquats @70% + 10-15 Banded face pulls.
Set 3 4 x FrontSquats @ 80% + 10-15 banded face pulls.
Set 4: 2 x FrontSquats @90+% + 10-15 banded face pulls
B. E2M x 4sets:
6-10/6-10 DBL DB/KB bulgarian split squat + 10-15/10-15 single leg elevated glute bridge
C. EMOM x 12min
C1. 10-15 DBL Sumo squat
C2. 40 sec banded crab walk
C3, 40sec 180° air squat jumps, nail the landing, find balance.
C4. 10-15 Plated dead bug crunches