Grandi 101 – –
“It’s Choose-day
Choose kindness
Choose passion
Choose gratitude
Choose happiness
Choose yourself“
Hreysti101
Metcon (No Measure)
A. Alt EMOM x 10 min @YBTE
A1. 6-8 TNG Shoulder to overhead @ca. 50% 1RM Jerk (focus on racking the bar high!)
A2. 6-12 Handstand Pushups (anyhow)
B. Alt. EMOM x 16 min @YBTE
B1. 2-3 Squat Clean and Jerk @ca. 70% of 1RM Clean
B2. 8-12 Box Jumps (focus on soft landing)
*If legs are tired do Power Clean instead of Squat Clean
Þrek101
Metcon (No Measure)
A. ALt. EMOM x 12 min; AHAFA
A1. 8-10/8-10 Bent Over Row
A2. 6-8/6-8 Step Ups
A3. 30-40 sec Plank
B. ALT. EMOM x 15 min
B1. 30-40 Sek Row
B2. 6-8/6-8 DB Hang Snatch
B3. 6-10 Burpee Box Jumps/Sprawls to Step Ups
Styrkur101
Metcon (No Measure)
A. E2.5M x 4 Sets
3-4 Pause Deadlifts @ca. 75% of 1RM
4-7 Tall Kneeling Double KB Press
7-10 Banded Overhead Front Raises
B. Alt. EMOM x 16 Min @AHAFA
B1. 10 Snatch Grip RDL
B2. 12 Overhead Walking Lunge (DB, KB or Plate)
B3. 12* Double Russian Kettlebell Swings @Heavy Weight (*8 reps – rest 10 sec – 4 reps)
B4. 10/10 Slow and Controlled High Knee Raises w. Double KB in FR @Same KB´s