Grandi 101 – –
„Attitude is everything, so pick a good one!
Hreysti101
Metcon (No Measure)
A. E2,5M X 4 Sets:
6-8/6-8 Bulgarian Split Squats; AHAFA
8-10 Russian KB Swings; AHAFA
4-6 Strict PullUps (for height)
B. Mini Cindy
AMRAP x 15 min @YBTE
5 Pullups (anyhow)
6- 10 Push ups
15 AirSquats
Bonus if time:
Inside 5 minutes do 2-3 Rounds for Quality Of:
10 Alternating Single leg V-ups
20 Heel Taps
10 Russian Leg Lifts
*Rest as needed between sets.
Þrek101
Metcon (No Measure)
A. Alternating Emom x 30 min @YBTE:
A1. 5-7/5-7 Box Step Ups, AHAFA
A2. 6-10 Box HSPU / HSPU/Strict Presses
A3.16-20 Bicycle chrunces + 16-20 Heel Taps
A4. 6-8 Atlas Ball Over Shoulder; AHAFA
A5. 30- 40 sec Row
Styrkur101
Metcon (No Measure)
A. You have 10 Minutes to Finish 5 Sets of:
2 No TnG Deadlifts @85-95% of 1RM
B. 4 Supersets @AHAFA
10-8-6-15 BB. Hip Thrust on Bench (Increase Weight Each Set, Same Weight in 1st and 4th Set)
+ 12-16 KB. SeeSaw Presses
* Rest 60 Seconds After Each Set
C. 4 Rounds For Quality (Rest As Needed)
5/5 Single Leg RDL
10 Seated Behind the Neck Press @Light Weight
15/15 Sec Copenhagen Plank
* Buy Out After 4th Round: BC Ladder