Grandi 101 – –
Hreysti101
Metcon (No Measure)
A, For time: 35 minute Time Cap.
50/40 Cal Bike
21-15-9
Deadlifts (AHAFA)
Burpees over bar
20/15 Cal bike
15-12-9
Squat clean (AHAFA)
Burpee box jump over
20/15 Cal bike
9-6-3
Cluster (AHAFA)
Run 450M / Run 300M / Run 150M
50/40 Cal bike
Þrek101
Metcon (No Measure)
TABATA 20 on / 10 off x 8
A1. Squat Clean with one KB / Push ups
A2. Ski Erg / Double Db Thrusters
A3. Wall balls / Shoulder Touches in plank
A4. Box step ups / Hanging knee raises
A5. Sprawls + jump over KB / KB pull under in plank
A6. Hollow hold / Gorilla row
A7. Row / Reverse lunges (Weight optional)