Grandi 101 – –
”Monday sets the tone for the week. Be a BEAST today”
Hreysti101
Metcon (No Measure)
A. E2M x 5 sets; AHAFA
3-5 Bench Presses
6-8/6-8 Bent Over Row against support
B. E2M x 5 sets; AHAFA
6-8 Double Strict pressses w. KB/DB (if you can sit on the floor or sit on a bench/box)
6-8/6-8 Bulgarian Split Squats
C. For time @YBTE
50 -40-30-20-10 Double-unders / 100-80-60-40-20 Single-unders
10 Burpees/Sprawls between each set of DU.
Time Cap: 7 min
Þrek101
Metcon (No Measure)
For Time: @YBTE
3 Rounds of:
15-20 AirBalls
20 MedBall Russian twist
10 Medball Ground to Overhead
Straight into..
4 Rounds of:
8/8 KB’ Single Arm Shoulder to Overhead
10 KB’ Squat Clean (both hands on ‘KB)
8 -12 Box Jumps
Straight into..
5 Rounds of:
8/8 KB’ Hang Clean
10 – 15 Sprawls (use a box or a plate for hands if you need to)
10 (5/5) Plank KB’ Pull Through
Time Cap 27 min.
Styrkur101
Metcon (No Measure)
A. E3M x 3 Sets
2-3 No TNG Deadlifts @85-90% of 1RM
*Optional: + 6-8/6-8 Bottoms Up KB Press (Start With Your Less Dominant Hand)*
B. Alt. EMOM x 16 min
B1. 6-8/6-8 Single Arm DB/KB Bench Press @AHAFA
B2. 8-12 Supinated Barbell Bent Over Row @AHAFA
B3. 8-10/8-10 Single Leg Hip Thrust @AHAFA
B4. 15-20 Sec Toe Touches + 15-20 Sec Flutter Kicks
C. Finisher – 1 set
30 Russian KB Swings @Medium Heavy KB