Grandi 101 – –

,,A little progress each day adds up to BIG results”

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Hreysti101

Metcon (No Measure)

A. E2.5m X 4 sets:

6-8/6-8 Split Squats (AHAFA) +

12-16 Gorilla Row (AHAFA) +

5/5 Deadbug

B. For Time @ Your Best Technical Effort

50/40 Cal Bike

40 Russian Kb Swing (medium weight)

30 (15/15)Reverse Lunges (w. kb in Overhead or Front Rack)

20 Double Kb Thrusters (medium weight)

10 Atlas Ball Over Shoulder (Heavy-ish)

20 Double Kb Thrusters (medium weight)

30 (15/15)Reverse Lunges (w. kb in Overhead or Front Rack)

40 Russian Kb Swing (medium weight)

50/40 Cal Bike

Time Cap: 20 min

Þrek101

Metcon (No Measure)

A. For Time @ Your Best Technical Effort

5 Rounds:

300-400/200-300m Row

10-15/6-10 Pushups

10 Rounds:

10-15 Airsquat

6-10 Situps

5 Heavy Db. Push Jerk (alternating rounds L/R)

5 Rounds:

700-800/500-600m Bike

10-15 Sumo Deadlift HighPull

Timecap: 34 Min

Athugasemdir

athugasemdir