Grandi 101 – –

“Your strongest muscle & your worst enemy is your mind. Train it well“

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Hreysti101

Metcon (No Measure)

A. E2,5M x 5 sets:

5 Front Squat (first rep with 2 sec pause at bottom then 4 regular) @ca, 75-80% of 1RM FS

+ 5/5 Half Kneeling KB Presses @90% effort

B. Alt EMOM x 16 min:

B1. 8-15 Cal Row

B2. 8 – 15 Unbroken OHS (Scale to FS if needed); AHAFA

B3. 8-12 Toes Bar

B4. 3-5/3-5 Leaning Windmill ;AHAFA

Þrek101

Metcon (No Measure)

One man chipper, with a twist! Every 3 minutes you stop what you’re doing and complete 5 *perfect* push ups.

150 Mt. climbers

120 Air squats

100 Russian Swing

90 High pull with elastic band

80 Tuck-ups

70sec Plank

60 (Lower) Back extensions (straight legs, raise knees from floor)

50 Goblet Squat

40 G2OH (with plate)

30 Atlas Ball over Shoulder

20 Burpees

10 Chin ups

3 Rope climbs

Buy out: 200 Pogo jumps

*Time cap: 33 minutes.

Athugasemdir

athugasemdir