Grandi 101 – –
Hreysti101
Metcon (No Measure)
A. E3M x 4 sets
3-4 Bench Press ;AHAFA (ca. 80-85% 1RM) + 8-10 Bent over shoulder fly @ca. 6-10/2-6 kg + 10-15 Banded Lat Pull down
B. For time @your best technical effort
7 TNG Power Clean and Jerk @ca. 40-50% 1RM C&J
5 Burpee Pull-up
6 TNG Power Clean and Jerk
4 Burpee Pull-up
5 TNG Power Clean and Jerk
3 Burpee Pull-up
4 TNG Power Clean and Jerk
2 Burpee Pull-up
3 TNG Power Clean and Jerk
1 Burpee Pull-up
*same weight on the bar all the way through
Þrek101
Metcon (No Measure)
A. Chipper @your best technical effort
2 Rounds of:
30 Box jumps (step down)
30 Push ups
30 Reverse Lunges (body weight)
30 KB Swing
30 Dbl KB Push Press
30 Sit-ups
30 Wall Balls
30 Back Extensions
30 Burpees
30 Double-unders / 60 Single-unders
Styrkur101
Metcon (No Measure)
A. E3M x 3 sets
4-6 Strict Press (AHAFA) + 10/10 Single arm Row agains support
B. E3M x 3 sets
4-6 Bench Press @ca. 70-75% 1RM + 1 Lateral & 1 Frontal shoulder raises x 8-10 set
C. Alt EMOM x 9 min
C1. 5-7 Strict Chin-ups (AHAFA)
C2. 20-30 Banded Tricep push downs
C3. 10/10 Dynamic Side plank