Grandi 101 – –

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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

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