Grandi 101 – –
Hreysti101
Metcon (No Measure)
A. EMOM x 12 min; AHAFA:
A1) 4 Strict Presses
A2) 4-6 Strict ChinUps
A3) 6-10 Strict Dips
B. AMRAP x 14 min; AHAFA @YBTE
10/10 Single hand bent over DB Row
10 Extra High Box Jumps (try to go higher than usual)
10/10 Single hand Push Press
10 Sprawls
10 Air Squats
Þrek101
Metcon (No Measure)
A. Alt. EMOM 9 min
A1. 10-12 Dbl KB Alt. Strict Press (sitting down)
A2. 10-12 Box Pistols/Box Step Ups
A3. 10-12 1x DB Bent Over Row (Tempo 21X1)
B. Alt. EMOM 8 min
B1. 6-8 Pull Ups
B2. 6-8/6-8 Half Kneeling Chop & Lift (using 1x KB)
C. For Time (using 1x med weight DB)
3-6-9-12-9-6-3 reps of:
Alt. DB Snatch
Burpee Over DB
Time Cap 10 min
Styrkur101
Metcon (No Measure)
A. You have 12 min to work your way up to 1RM Bench Press
B. E3M x 3 sets; AHAFA:
Max rep Bench Press ca.@65% of A.
8-12/8-12 Single arm DB Row; AHAFA
C. Alt EMOM x 9 min:
C1. 8-10/8-10 SeeSaw Press ;AHAFA
C2. 15 Cuban rotations with light DB or plate
C3. 20-30 Tricep PushDowns