Grandi 101 – –
Hreysti101
Metcon (No Measure)
A. E30S x 6 sets:
1 Muscle Snatch + 1 Hang Muscle Snatch + 1 Hang Power Snatch @light weight.
B. Alt. E45S X 12 Sets:
B1) 1 Power Snatch + 1 Hang Power Snatch
B2) 1 Snatch High Pull + 1 Hang Squat Snatch
C. E2M x 7 sets (AHAFA)
2 – 4 Snatch +
8-12 Box Jumps (step down)
Þrek101
Metcon (No Measure)
A. EMOM x 30min @YBTE:
A1.8-10/8-10 Box Step ups (AHAFA)
A2. 8-10/8-10 Single arm bent over row
A3.6-8/6-8 DB Clean&Jerk
A4.35-45 sec Plank
A5.45 sec Bike Erg
Styrkur101
Metcon (No Measure)
A. E2M x 5 Sets
4 Pause Back Squats @75% of 1RM (3 sec Pause in Bottom Position)
*Optional: After Each Set of Squats do 10-14 SeeSaw Presses*
B. E2.5M x 3 Sets
6-8 Barbell Romanian Deadlift @AHAFA
+ 16-20 KB/DB Reverse Lunges @AHAFA
C. Alt. E90s x 6 Sets (3 Sets of Each)
C1. 15-30 Sec Spanish Squat Holds @Very Heavy Band + 15-30 Sec V-Up Hold
C2. 10-14 Russian KB Swings @AHAFA + 5-7/5-7 Controlled Side Plank With Rotation