Grandi 101 – –
Hreysti101
Metcon (No Measure)
A. EMOM x 10min – Build across
1 Clean + 1 Hang Clean + 2 Jerks
B. Intervals: 3 min on 1 min rest x 5 rounds (19 min) AMRAP of:
3 Power cleans @ca. 60/45
6 Push ups
9 Air squats
Þrek101
Metcon (No Measure)
AMRAP 26 min @your best technical effort
20/15 cal Bike
15 American Swings @ca. 24/16kg
15 Dropsquat / AirSquat
50 Double unders / 80 Single unders
9/9 Shoulder to overhead @same weight
9 Sprawls
50 Double unders/ 80 single unders
6/6 kb clean @ same weight
6/6 Single arm Thrusters @same weight
Styrkur101
Metcon (No Measure)
A. E2.5M x 4sets :
8-10 Box squat @ challenging weight +
6-8 explosive box jumps (focus on height and power landing)
B. E2M x 4sets:
6-8/6-8 front foot elevated reverse lunges with weight (AHAFA) +
10-15 heavy explosive Russian KB swing
C. ALt. EMOM x 12min:
C1. 8-12 hanging knees to elbows/knee raises. C2. 10-15 DBL DB narrow stance squat.
C3. 30-40 sec lateral plank walk with loop around ankles or wrists.
C4. 16-20 BW cossack squat