Grandi 101 – –
„Everything is better after a workout“
Hreysti101
Metcon (No Measure)
A. E2.5M x 5 sets @AHAFA
5-4-3-2-2Push Press (from rack)
10-14 Heavy Gorilla Rows
6-8 Strict Toes To Bar
B. Alt. B1 & B2 – 3 minutes on – 1 minutes off x 2 sets each
B1.
10/8 Cal Row
8 Barbell Push Press (50/35)
6 Toes To Bar
B2.
24 Double Unders / 48 Single Unders
8 Barbell Row (same weight as in B1)
6-8 HSPU (anyhow)
Þrek101
Metcon (No Measure)
A. Alt. EMOM x 9 min
A1. 3-4 / 3-4 Halfkneeling KB Press to Thruster
A2. 6-10 Strict Toes to Bar/ High Knee raises/ Single Leg Russian Leg Lifts
A3. 14-18 Cossack Squats (with weightt optional)
B. Alt. EMOM x 9 min @YBTE
B1. 12/10 Cal Bike
B2. 10-12 Tempo Goblet Squats (2020)
B3. Plank with 10-14 KB Pull Through
C. AMRAP 6 min @YBTE
8 Cal Bike
8 KB Hike Swings
8 Sprawls Over KB
8 Russian Leg Lifts / Toes To Bar
Styrkur101
Metcon (No Measure)
A. In 9 Minutes Finish 4 Rounds of:
4 Pause Bench @65% of 1RM (2 Sec Pause)
5/5 Heavy Single Arm DB Row
6 Strict Toes To Bar
B. Alt. EMOM x 9 Min
B1. 7/7 Single Arm DB Bench Press
B2. 8 Supinated BB Bent Over Row + 5-10 Sec Hold On Last Rep
B3. 9/9 Single Leg V-Ups
C. AMRAP 9 Min
10 Diamond Pushups
1/1 TGU
12 Chest Supported Dual DB Rows