Grandi 101 – –
Hreysti101
Metcon (No Measure)
A. E30s x 10 sets
2-3 High Hang Power Snatch @light weight
B. E30s x 10 sets
1 Above Knee Hang Power Snatch + 1-2 OHS @slightly heavier weight
C. E30s x 10 sets
1 Power Snatch + 1 Hang Squat Snatch @by feel
D. Alt EMOM x 14 min
D1. 3-5 Squat Snatch or 5-7 Power Snatches @by feel
D2. 30 sec Jump rope anyhow
Þrek101
Metcon (No Measure)
A. AMRAP 26 min @your best technical effort
10/8 Cal AirBike / Row
8/8 KB/DB C&J @ca. 16/12kg
6/6 Single arm Thrusters @same weight
8 Atlas Ball over shoulder ;AHAFA
20 steps Strict BearCrawl
Styrkur101
Metcon (No Measure)
A. E2,5M x 3 sets
3 Deadlift @ca. 80% 1RM + 8-10 Banded Front raises to OH (use light plates if the band is to heavy)
B. E2M x 3 sets
8-10 Box Squat (low or high) ;AHAFA (but NEVER to failure) +
8-10 Banded Pull apart
C. Alt EMOM x 9 min
C1. 15- 20 KB Romanian Deadlift @ca. 32/24kg
C2. Max rep Push-ups
C3. 10/10 Single leg Hip Thrust