Grandi 101 – –
“Don’t wish for it. Work for it.“
Hreysti101
Metcon (No Measure)
A. E2M x 5 sets; AHAFA
4 Front Squat ; 1st rep w. 2 sec pause in bottom + 3 regular)
+ 8-10 Cuban Rotations (light weight)
B. ALT. EMOM x 16 min; AHAFA
B1. 8-10/8-10 Reverse Lunges (deficit if you can); AHAFA
B2. 6-8/6-8 DB Hang Clean&Jerk (Go for Split Jerk if you can); AHAFA
B3. 8-12 Balance Burpee to Plate
B4. 8-12 PullUps anyhow (Strict, Semi kipp, kipping, butterfly) or 1-2 Muscle Ups
Þrek101
Metcon (No Measure)
A. ALt. EMOM x 12 min; AHAFA
A1. 8-10/8-10 Bent Over Row
A2. 6-8/6-8 Step Ups
A3. 20 (10/10) Single Leg V-ups or Toe Touches
B. ALT. EMOM x 18 min @YBTE
B1. 8-10/8-10 KB Snatch
B2. 6-10 Burpee Box Jumps/ Sprawls to Step Ups
B3. 45 Sec Bike Erg
Styrkur101
Metcon (No Measure)
A. E2M x 4 Sets
3 BB. Bench Press @85% of 1RM
B. E2M x 4 Sets
3-6 BB. Push Press (Practice Explosive Dip and Drive, No Tng!)
+ 6-9 Strict Chin Ups
C. Alt. EMOM x 9 Min
C1. 10-15 Standing Overhead DB. Tricep Extension
C2. 10-15 Bicep Curls (BB. or DB’s.)
C3. 20-30 Sec Strict Hanging Knee Raises/Active Hang