Grandi 101 – –
Hreysti101
Metcon (No Measure)
Laugardagssprengja!
In Teams of Two @Your Best Technical Effort.
Split the reps up like you want
120/90 Cal Row
120 Box Jumps
120 Single Arm DB Shoulder to Overhead
120 Reverse Lunges (w. DB in FR)
120 Single Arm DB Hang Snatch
60/45 Cal Cal Row
Max Rounds up to 32 minutes: I Go, You Go!
4 Devils Press to Thrusters (Two Dumbells)
6 Lateral Burpess over Dumbells
(One full round before switching)
Individual Version:
@Your Best Technical Effort finish:
30-20-10 reps of:
Cal Bike / Row /
Box Jumps
Single Arm DB Shoulder to Overhead
Alt. Reverse Lunges (with in FR)
Single Arm Db Hang Snatch
30/22 Cal Row
Max Rounds up to 32 minutes. Rest 1:1
4 Devils Press to Thrusters (Two Dumbells)
6 Lateral Burpess over Dumbells
Þrek101
Metcon (No Measure)
A. Tabata 20 on 10 off x 8 @Your Best Technical Effort
A1. Alt. Forward Lunges (w. Plate Overhead) vs. Ground2Overhead w. Plate
A2. Plate Jumps vs. Sumo Deadlift HighPull
A3. Side Plank Hold (L/R)
A4. Single Arm KB Shoulder to Overhead (L/R)
A5. Inchworm to plank vs. Heel Taps
A6. Single Arm KB Hang Clusters (L/R)
A7. AMRAP x 4 min: 5 Sprawls – 10 Russian KB Swings – 15 Air Squats (Goblet Squats)
A8. AMCAP x 4 min: Row for Meters