Grandi 101 – –
Hreysti101
Metcon (No Measure)
A. AMRAP 28 min, In teams of two, change the reps up like you want @your best technical effort
100 Air Squats
60 Power Cleans @ca. 50-60/30-45kg (or weight that allows you to do up to 5 lifts w. perfect form)
100 Medball Russian twists @ca. 9/6kg
60 Wall Balls 9/6kg to 3,05/2,75m
100 Sprawls
60 Shoulder to overhead @same bar
100 Russian KB swings @ca 24/16kg
60 Toes to bar
100 Thrusters @20/15kg (empty barbell)
Þrek101
Metcon (No Measure)
A. Tabata – 20 sec ON : 10sec OFF x 8
A1. Side plank with rotation L/R
A2. One arm swing L/R
A3. Single leg hip thrust L/R
A4. Half kneeling KB press L/R
A5. Hamstring curls on ball vs. Banded bicep Curls
A6. Single leg Romanian deadlift L/R
A7. Battle ropes / Plank