Grandi 101 – –
“The only person you should strive to be better than, is the person you were yesterday“
Hreysti101
Metcon (No Measure)
A. E2M x 6 Sets; AHAFA
Sets 1-3:
3 Strict Presses + 16- 20 Slow&Controlled Bicycle Chrunces
Sets 4-6:
4 Push Press + 6-8 Ring Row
B EMOM x 15 min @YBTE
B1. 4-6/4-6 DB Clean&Jerk (From Floor); AHAFA
B2. 15-20 Goblet Squats; AHAFA (use your DB)
B3. 10-15 Down Ups
Þrek101
Metcon (No Measure)
2 x 14 min AMRAP’s @YBTE
Rest 2 min between
A. AMRAP 14 min
Buy in: 2000 / 1700 m Bike
Into…
5 Sprawls
7 American KB Swing (AHAFA)
9 Goblet Squats (same KB)
11/9 Cal Bike
B. AMRAP 14 min
Buy In: 1000 / 800m Row
Into…
5/5 Half Kneeling Kb Press
7/7 Single Leg V-Ups
9 KB Hike Swings
12 Drop Squats/Air Squats
Styrkur101
Metcon (No Measure)
A. E2.5M x 3 Sets
5-4-3 Back Squats @70-80% of 1RM
+ 10 Lu Raises @Light Plates
B. Alt. EMOM x 20 Min
B1. 2 Tempo Back Squats (5-5-5-0 Tempo)
B2. 15 Goblet Cyclist Squats @Light KB
B3. 20/20 Sec Single Leg Wall Sit
B4. 5 Strict Chin Ups
B5. 10 V-Ups (Focus On Form)