Grandi 101 – –
“Believe you can and you´re halfway there”
Hreysti101
Metcon (No Measure)
A. 10-12 min Technique and work
in Handstand, Handstand pushups, Wall Walks
B. Alt EMOM x 16 min @YBTE
B1. 5-8 Ring Row ; Tempo 1131
B2. 8-12 Balance Burpee to plate
B3. 14-18 See Saw KB/DB Press (AHAFA)
B4. 45 sec Bike
Þrek101
Metcon (No Measure)
A. Mini Amraps: 3 x 3 min Amraps (3 times each)
* Rest 1 min between A,B,C
A1. 10-12 Russian Swing (medium-heavy) +
8-10 Goblet Squats / Air squats + 20 DU / 40 SU
A2. 8-10 Kb Sumo Deadlift High Pull + 12 (6/6) Curtsy Squat (w. kb in front rack if you want) + 10-12 Toe Touches
A3. 300/400 m Row: Remaining time: Alt Single Arm Db Hang Clean and Jerk
Styrkur101
Metcon (No Measure)
A. E2M x 5 Sets
4 Pause Deadlifts @65% of 1RM (2-3 Sec Pause Just Off The Floor)
+ 6-10 DB/KB Z-Press
B. E2M x 4 Sets
10-8-6-15 Barbell Hip Thrust (Increase Weight Each Set, Same Weight in 1st and 4th Set)
+ 10-12 Heel Elevated Goblet Squat @AHAFA
C. Alt. E90s x 6 Sets (3 Sets Each)
C1. 10-15 Kneeling Banded Hip Extension +
15-20 Sec V-Up Hold
C2. 7/7 Ipsilateral Bulgarian Split Squats +
15-20 Sec Slow and Controlled Russian Twist