Grandi 101 – –
Hreysti101
Metcon (No Measure)
A. Clean & Jerk
A1. E30s x 10 sets @ca. 50% 1RM C&J
1 Clean + 1 Jerk (anyhow)
A2. E45s x 10 sets @ca. 70-75% 1RM C&J
1 Clean + 1 Jerk (anyhow)
A3. EMOM x 10 sets @ca. 80%+ 1RM C&J
1 Clean + 1 Jerk (anyhow)
B. Row TEST
1000m Row @as fast as you can 🙂
Þrek101
Metcon (No Measure)
A. AMRAP 32 min @your best technical effort
20/15 cal Bike
50 Double-unders / 100 Single-unders
20 AirSquat
20 Russian KB Swings (AHAFA)
20 Alternating V-ups
10/10 Kb Shoulder to Overhead (same kb)
Styrkur101
Metcon (No Measure)
A. E2.5M x 4 Sets
6 Barbell Bench Press @65% of 1RM
+ 20 Banded Pulldowns @Medium Band
B. E3M x 3 Sets
6-8/6-8 Single Arm DB/KB Row @AHAFA
+ 8-10/8-10 Single Arm DB/KB Bench Press
+ 12-15 Banded Hammer Curls (Light to Medium Band)
C. 3 Giant Sets (1 Minute Rest After Each Set)
30 Sec Slow and Controlled V-Ups
30 Sec Plank
30 Sec Slow and Controlled Flutter Kicks
1 Minute Rest
*Focus on Form and Scale As Needed!