Grandi 101 – –
Hreysti101
Metcon (No Measure)
A. EMOM x 12 minutes; (AHAFA)
*(Build up, from rack)
Minute 1-4: 2-3 Strict Press + 2-3 Push Press
Minute: 5-8: 2-3 Push Press + 1-2 Push Jerk
Minute 9-12: 1-2 Jerks (anyhow)
B. Alt. EMOM x 15 min @YBTE
A1. 6 TNG Power Clean and Jerk @weight that allows you to go unbroken
A2. 150 m Run
A3. 8-12 Balance Burpee to Plate
Þrek101
Metcon (No Measure)
A. On a running clock:
Buy In:
3000/2600 m Bike
Into AMRAP up to 23 minutes of:
12 Russian swings (medium- heavy)
12 (6/6) Single Arm Shoulder to Overhead
12 Goblet Squats
6 Lateral Sprawls over KB
12/10 Cal Bike or 150 m Run
B. CORE
Alt. EMOM x 6 min @YBTE
B1. 30-40 Sec Plank with Taps on KB
B2. 10-14 Slow and Controlled DeadBug
*Focus on the breathing in the Deadbug. Exhale when the legs/arms drop down and inhale when they come up
Styrkur101
Metcon (No Measure)
A. In 10 Minutes Finish 4-5 Sets Of:
5 Pause Bench Press @60% of 1RM (3 Sec Pause)
10 TnG Bench Press @40-50% of 1RM
15 Weighted Box Victorian Raises
B. In 8 Minutes Finish 3-4 Sets of:
4 Strict Tempo Chin Ups (20X2 Tempo)
6 (3/3) Box Pike Single Leg Extension
8 Dips
C. In 6 Minutes Finish 2-3 Sets Of:
20 Sec Ring Support Hold
20 (10/10) Bird Dog Row
20 Sec L-Sit Variation
20 (10/10) Sitting Single Arm Strict Press