Grandi 101 – –
“The Key To Success Is To Start Before You Are Ready“
Hreysti101
Metcon (No Measure)
A. E2M x 5 sets:
5 Overhead Squats @AHAFA (from rack)
B. AMRAP 15 min @YBTE:
12/9 Cal Bike
6 Power Snatch (ca.50% 1RM)
6 Overhead Squats (same weight)
6 Pullups (anyhow)
10/10 Dynamic Side Plank
Þrek101
Metcon (No Measure)
A. EMOM x 16 min (AHAFA)
A1. 12-16 Gorilla Row
A2. 8-10 Split Squats
A3. 5/5 Windmills
A4. 20 Heel Taps + 10 Toe Touches
B. AMRAP 14 min @Your Best Technical Effort
10/8 Cal Row
12 Russian KB Swings (medium-heavy)
6-9 PushUps
6/6 Forward Lunges
Styrkur101
Metcon (No Measure)
A. E2M x 5 Sets
4 First Rep Pause Front Squat @75% of FS 1RM (first rep with 4 sec pause at bottom then 3 regular)
+ 15-20 sec/15-20 sec Single Arm Overhead Carry
B. E2M x 4 Sets
6-8 Box Barbell Back Squats @AHAFA
6-8 Explosive Box Jumps – Landing In Power Position Not in a Deep Squat
C. 3 Rounds For Quality – 10 Min Time Cap
8 Tall Kneeling Dbl. DB/KB Overhead Press
9 Weighted Victorian Raises (On Box or Bench) @Light Plates
10 Weighted Cossack Squats
11 Hollow Rocks
12 Calf Raises