Grandi 101 – –
Hreysti101
Metcon (No Measure)
A. Alt EMOM x 8 min
A1. 5 Front Squat – first rep with 2 sec pause at bottom, then 4 regular ;AHAFA
A2. 5-10 Strict HSPU (scale down as needed)
B. Alt EMOM x 20 min
B1. 8 Double KB/DB Thrusters @moderate weight + 8 Sprawls
B2. 60 Double-unders / 90 Single-unders OR 40 sec jump rope anyhow
B3. 10-15/10-15 Shifting Split Stance Single arm Cable Pull
B4. 8-12 Box Jumps (land in power position)
Þrek101
Metcon (No Measure)
A. 5 Rounds: @easy pase
6/6 Single arm DB Thrusters @light weight
10/10 Single arm OH High Knee Raises
6 Explosive Box Jump
Time cap 10 min
B. Amrap 20 Min:
15/10 Cal Bike
–
2 Rounds:
4-6 Push-ups on Db.
6 Db. Renegate Row
8 Dbl. Db. Clean
10 Airsquat
–
1 Run Around the house
Styrkur101
Metcon (No Measure)
A. E3M x 3 sets
5 No TNG Deadlift @ca. 75% 1RM + 10-15 Explosive Russian KB Swings @ca. 32/24kg or lower + 10-14 SeeSaw Press ;AHAFA
B. E2,5M x 3 sets ;AHAFA
12-16 alt Step ups + 10 Bent over Barbell Row + 10/10 Suitcase Side Bends
C. Alt EMOM x 9 min:
C1. 5-8/5-8 Single leg Cable RDL to Pull
C2. 10-12 Bent over Shoulder Fly + 8-10 Cuban rotations
C3. 30-40 Sec V-up hold