Grandi 101 – –

View Public Whiteboard

Hreysti101

Metcon (No Measure)

A. 3 x 8 min AMRAP / 2:00 min rest between amraps

A1. 150 m run + 10 Wall Balls + 3 Wall Walks

A2. 10 Push Ups (Hand Release) + 15 Barbell SDHP @light-weight + 4 Sprawls over Bar

A3. 16 Alt Db Clean & Press + 40 Du / 60 Su

Þrek101

Metcon (No Measure)

A. E2M x 5sets

8-12 Box Sitting Double KB Strict Press +

6-8/6-8 Heavy Single Arm Kb/Db Bent Over row

B. Amrap 16 min

50 Du/ 75 Su

24 Mountain Climbers

16 Alt Box Step Ups

8/8 Single Arm Db/Kb Squat Clean

Styrkur101

Metcon (No Measure)

A. E2M x 5 Sets

4 Pause Deadlifts (2-3 Sec Pause Right Below Knees) @65-70% of 1RM

*Optional – After Each Set of DL do 10 Banded Overhead Front Raises @Light band

B. E2.5M x 3 Sets

8-10 Wide Grip Romanian Deadlifts @AHAFA

8-10 DB Floor Press @AHAFA 10 Toes Elevated Standing Calf Raises (1 Sec Stop at the Top of the Lift)

C. Alt. E90s x 8 Sets (4 Sets of Each)

C1. 10-15 Air Squat Jumps + 20-30 sec Hollow Hold

C2. 10-15 Russian Kettlebell Swings + 15-20 sec/15-20 sec Side Plank Leg Raise Hold

Athugasemdir

athugasemdir