Grandi 101 – –

View Public Whiteboard

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

Athugasemdir

athugasemdir