Grandi 101 – –

„Fitness is not about being better than someone else.
It´s about being better than you used to be“

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Hreysti101

Metcon (No Measure)

A. EMOM x 12 minutes @YBTE (build up)

Min 0-3 Go Every 30 sec:

1 Power Snatch

Min 3-6 Go Every 60 sec:

1 Power Snatch

Min 6-9 Go Every 30 sec:

1-Power Clean

Min 9-12 Go Every 60 sec

1 Power Clean

B. Alt. EMOM x 15 minutes @YBTE

B1. 8-12 Ground to Overhead (43/30kg)

B2. 8-12 Lateral Burpees Over Bar

B3. 8-12 Thrusters (43/30kg)

Þrek101

Metcon (No Measure)

A. Alt. Every 8 minutes x 4 Sets @Your Best Technical Effort

A1. 500 m row

40/30 Cal Bike

6 – 10 Burpees Over Rower

A2. 400m Run

40/30 Cal Ski Erg

6 – 10 Burpee Box Jumps Over

Styrkur101

Metcon (No Measure)

A. You have 13 minutes to find your 1 Rep Max Deadlift.

B. Amrap 10 minutes (Quality movements)

1 Deadlift (ca.85-90% of A)

2 Heavy Strict Pullups

3 Dbl. KB Squat Clean (heavy)

4 Strict HSPU / Box HSPU

C. For Quality:

30-20-10 Reps of:

American Swings

Weighted Box Step Ups

* Time Cap 7 minutes

Athugasemdir

athugasemdir