Grandi 101 – –

“The best project you’ll ever work on is you“

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Hreysti101

Metcon (No Measure)

A. EMOM x 15 Min @YBTE

A1. Min 0-5

1 Low Hang Power Clean + 1 Front Squat + 1 High Hang Squat Clean

A2. Min 5-10

1 Power Clean + 1 Front Squat + 1 Low Hang Squat Clean

A3. Min 10-15

1-2 Squat Clean

B. For Time – 13 Min Time Cap

45/36 Cal Bike

–then–

21-15-9

Bar Facing Burpee

Hang Power Clean (43/30 kg)

–then–

45/36 Cal Bike

B. For Time – 13 Min Time Cap

45/36 Cal Bike

–then–

21-15-9

Bar Facing Burpee

Hang Power Clean (43/30 kg)

–then–

45/36 Cal Bike

Þrek101

Metcon (No Measure)

On A Running Clock @Your Best Technical Effort:

400/300m Row

21-15-9 reps of

Double KB/DB Push Press @medium

Russian Leg Lifts

AirSquats

500/400m Row

21-15-9 reps of

Double KB/!DB Deadlift @medium

Toe Touches

PushUps

600/500m Row

21-15-9 reps of

Double KB/DB Front Squats @medium

Sit Ups

Burpees

TimeCap: 28 Minutes

If you finish within the TimeCap row as many meters as possible up to 28 minutes!

Styrkur101

Metcon (No Measure)

A. In 12 Minutes Finish 4-5 Rounds of:

4 Front Squats @75% of 1RM

8 Strict Chin Ups/Ring Rows

12 (6/6) Staggered Stance RDL

B. AMRAP 12 Min:

8 Zombie Squats (Light)

16 Double DB/KB Alt. Bent Over Row

24 (12/12) Single Leg Glute Bridge

C. 3 Unbroken Rounds For Quality

10 Goblet Squats

10 American KB Swings

10 Alt. KB Reverse Lunges

(Try to hold on to the KB through all the rounds)

Athugasemdir

athugasemdir