Grandi 101 – –
Hreysti101
Metcon (No Measure)
A. Alt. EMOM x 9 min @Your best technical effort:
A1. 6-10 Strict PullUps/Ring Row
A2. 6-10 Strict HSPU Anyhow
A3. 6- 10 Toes2Bar (work on your beat swings)
B. Alt EMOM x 16 min @your best technical effort:
A1. 12-16/8-12 Cal Row
A2. 8-14 Balance Burpee to 5kg plate
A3. 12-16/8-12 Cal AirBike
A4. 15-20 Thrusters (barbell only)
Þrek101
Metcon (No Measure)
In teams of three, 40 Min AMRAP
60 Swing
60 Mountain Climbers, Op. Knee to Op. Elbow
40 Air Squats
40 DU/80 SU
20 Sprawl
20 G2OH
Each team will Row the entire time, take turns and make sure the rower doesn’t stop!
Styrkur101
Metcon (No Measure)
A. E3M x 4 sets:
5 Strict Press @ca. 70-75% 1RM + 8/8 Single Arm DB Row ;AHAFA + 5 Down Dog ToeTouches
B. EMOM x 16 min:
B1. 8-10 DB Hammer Curls; AHAFA
B2. 8-12 Cuban Rotation (w. light weightplate/DB)
B3. 5-7 Strict PullUps; AHAFA
B4. 30-40 Sec V-up Hold