Grandi 101 – –
Hreysti101
Metcon (No Measure)
A. E4M x 4 sets
8 Back Squat @ca. 65% 1RM + 6-8 Strict Pull-ups ;AHAFA + 6/6 SeeSaw Presses ;AHAFA + 6-8 Strict Toes to bar + ca. 30 sec Over and under hurdle
B. Alt EMOM x 12 min
B1. 40 sec AirBike @90% effort
B2. 15 Unbroken WallBalls
Þrek101
Metcon (No Measure)
A. EMOM X 30 min (4 on each before moving on) @ 85-90% effort
A1. EMOM X 5 sets: 9-12 Russian Leg lifts on bench
A2. EMOM X 5 sets: 8-15 Cal Row
A3. EMOM X 5 sets: 8-10/8-10 SlamBall Side throw to wall
A4. EMOM X 5 sets: 8-15 Cal SkiErg
A5. EMOM X 5 sets: 5-7/5-7 Single arm Thrusters (KB or DB – medium weight)
A6. EMOM X 5 sets: ca. 30 sec Farmers Carry @rather heavy weight