Grandi 101 – –
“It’s just you against you“
Hreysti101
Metcon (No Measure)
A. E2M x 4 sets (AHAFA)
4 No TNG Deadlifts (AHAFA)
+ 8-10 Supinated One Ring Ring Row
B. Diane – For Time @YBTE
21-15-9 reps of:
Deadlift (100/70)
HSPU / Box HSPU
*Scale down to lighter Deadlifts and do Push Press instead of HSPU/Boc HSPU).
Focus on perfect form in all lifts!
C. If time: Work on your handstand walk
Þrek101
Metcon (No Measure)
A. Alt. EMOM x 15 min; AHAFA
A1. 12-15 Goblet Squats (medium-heavy)
A2. 12-16 Gorilla Row
A3. 30-40 Sec Plank
B. AMRAP X 13 min @YBTE
8 (4/4) KB Hang Power Clean to Forward Lunges
12 Alt. Single Leg Russian Leg Lifts
14/11 Cal Bike
8 (4/4) Hang Cluster
12 Toe Touches
14/11 Cal Bike
Styrkur101
Metcon (No Measure)
A. You Have 12 Minutes From When You Start Warming Up With the Bar
to Work Your Way Up to a Heavy Bench Press or Strict Press Single (Your Choice)
B. Alt. EMOM x 12 Min @AHAFA
B1. 10 BB. Bench Press or BB. Strict Press (Opposite Of What You Did in Part A)
B2. 20 (10/10) KB Gorilla Rows
B3. 30 Sec L-Sit Work (Scale As You Like)
C. 3-4 Giant Sets
30 Sec Push Up Holds (10 sec at top, 10 sec at middle and 10 sec at bottom)
30 Sec Hollow Hold
30 Sec Banded Front Raise Pull Aparts @Light Band
30 Sec Rest