Grandi 101 – –
Hreysti101
Metcon (No Measure)
A. E90s x 10 sets ;build across
1 Clean (anyhow) + 3-4 Front Squat
B. E2M x 6 sets
2 Clean (anyhow) @heaviest set in A.
4 Strict Pull-ups
8 Box HSPU OR Regular HSPU
Þrek101
Metcon (No Measure)
A. 3 Rounds for time @your best technical effort
20/15 Cal AirBike
30 AirSquat
10/10 DB Hang Power Clean & Jerk @medium weight
8-10 Strict Pull-ups /Ring row
*Time Cap: 13 min
B. 3 Rounds for time @your best technical effort
20/15 Cal Row
10 AtlasBall Up to shoulder
10 Sprawls on AB
20 High Knee raises w. AB in FR
*Time Cap: 13 min
Styrkur101
Metcon (No Measure)
A. E3M x 3 sets
5 No TNG Deadlift @ca. 75% 1RM + 4-6 Strict Chin-ups for height ;AHAFA
B. E3M x 3 sets
6-8 Pendlay / Dead Row ;AHAFA + 6-8 Romanian Deadlift + 5/5 Box Pistols w. non working food sliding behind box
C. Alt EMOM x 9 min
C1. 10-15 Bicep Curls @barbell only
C2. 20-30 Banded Tricep push downs
C3. Max rep Strict Toes to bar /knee raises