Grandi 101 – –
„You Don´t Have To Be Extreme, Just Consistent“
Hreysti101
Metcon (No Measure)
A. EMOM X 12 min @YBTE ( Build across)
1 Clean (Anyhow)
1 Front Squat
1 Jerk (Anyhow)
B. For Time @YBTE
3-6-9-12-9-6-3 reps of:
Hang Squat Cleans (50-60/30-40)
Lateral Burpees Over Bar
Toes to Bar
Time Cap: 12 minutes
Þrek101
Metcon (No Measure)
A. Alt EMOM x 25 min @YBTE
A1. 15-20 Explosive Russian Swings (Heavy)
A2. 4-5/4-5 Get-up Sit-up
A3. 8-10/8-10 Lateral Punt Lunges @medium weight
A4. 20-25 Drop Squats
A5. 6-10 Burpees to Plate
B. CORE
EMOM x 6 min @YBTE
B1. 12-16 Russian Leg Lifts
B2. 20 Strict Mountain Climbers + 20 Heel Taps
B3. 10/10 Dynamic Side Plank (20s/20s Side Plank Hold)
Styrkur101
Metcon (No Measure)
A. E90s x 5 Sets
5 Deficit Deadlift @70% of 1RM
B. Alt. E2M x 8 Sets (4 Sets of Each) @AHAFA
B1. 7 Explosive Pendlay Rows +
5-7/5-7 Single Leg RDL
B2. 8 BB Hip Thrust/Glute Bridge +
6-8/6-8 Half Kneeling KB/DB Press
C. Alt. E30s x 8 Sets (4 Sets of Each)
C1. 10 Russian Leg Lifts
C2. 10 Russian KB Swing