Grandi 101 – –
Hreysti101
Metcon (No Measure)
A. 25 min work @your best technical effort
Cindy + Annie = Cannie
50 Double-unders / 100 Single-under
50 Situps
3 Rounds Cindy
40 DU/80 SU
40 Situps
3 Rounds Cindy
30 DU/60SU
30 Situps
3 Rounds Cindy
20 DU/40 SU
20 Situps
3 Rounds Cindy
10 DU/20 SU
10 Situps
AMRAP Cindy
* Cindy: 5 Pull-ups (anyhow) + 10 Push-ups + 15 AirSquat
** scale Pull-ups down to 7/7 Single arm Row
Þrek101
Metcon (No Measure)
A. Combo Sets:
4 Rounds:
5/5 DB STOH @medium heavy
10 Tuck-ups
10 Box Jumps
10 Kb Squat Clean @medium weight (both hands on Kb)
Rest 90s
3 Rounds:
15 Sprawls
15 KB Ballistic Row (same as in squat clean)
15 Push-ups
Rest 90s
2 Round:
20 DB Single Arm Thrusters (same as in STOH)
20 Ball over shoulder @medium weight
Time cap: 22 Min
B. AMRAP 6 Min – Easy Flow:
6-8/6-8 Side plank w. Rotation
12 Russian Leg lifts
15-20s Superman Hold
Styrkur101
Metcon (No Measure)
A. E2M x 4 sets
3 Strict Press @ca. 80-85% 1RM + 3-5 Strict Chin Ups ;AHAFA
B. E2,5M x 4 sets ;AHAFA
1st set: 8 Bench Press + 6-8/6-8 Single arm Row against support
2nd set: 6 Bench Press + 6-8/6-8 Single arm Row against support
3rd set: 4 Bench Press + 6-8/6-8 Single arm Row against support
4th set: 2 Bench Press + 6-8/6-8 Single arm Row against support
C. EMOM x 9 min
C1. 10-15 Dips (anyhow) Box, Rack, Rings
C2. 10 Dbl DB Bicep Curl to Arnold Press
C3. 10-15 Russian leg lifts