Grandi 101 – –
“Surround yourself with people who are only going to lift you higher“
Hreysti101
Metcon (No Measure)
A. EMOM x 14 min @Your Best Technical Effort
Min. 1-6:
1 Snatch High Pull
1 Power Snatch
1 Hang Snatch (Power or Squat)
Min 7- 14 (5-8 sets):
1-2 Snatch (Anyhow)
B. 10-9-8-…1- of:
Power Snatch (ca. 50/35kg or weight that allows you to move great)
Toes2Bar
*20 Double Unders/40 Single Unders after each round
TimeCap: 14 min
Þrek101
Metcon (No Measure)
A. Alt. EMOM x 12 min; AHAFA
A1. 6-8/6-8 Box Step Ups
A2. 6-10 Box HSPU
A3. 5/5 Single Leg Russian Leg Lifts + 10 Toe Touches + 20 Heel Taps
B. Intervals: 2 min ON, 1 min OFF x 5 Sets @YBTE:
10/8 Cal Row
8-10/8-10 Reverse Lunges
Max Reps: Sprawls to Box Jump/Step Ups
Styrkur101
Metcon (No Measure)
A. E2.5M x 3 Sets
8 Deadlift @60-65-70% of 1RM
8/8 Half Kneeling KB Press
B. Alt. EMOM x 20 Min
B1. 5/5 KB Snatch to Push Press (Heavy)
B2. 10 Front Banded Romanian Deadlifts
B3. 15 Standing Overhead DB. Tricep Extension
B4. 20/20 Sec Tall Kneeling Banded Pallof Press
B5. 25 Banded Glute Bridge