Grandi 101 – –
„Fitness is not about being better than someone else.
It´s about being better than you used to be“
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