Grandi 101 – –
Hreysti101
Metcon (No Measure)
A. 4-5 Rounds for quality:
5-7/5-7 Half Kneeling press ;AHAFA + 5-7/5-7 Windmills @same weight + 10-15 Beat Swings
*Time Cap: 8 min
B. AMRAP 17 min @easy tempo
8 Scapular Pull-ups
10 Banded Pull apart
12 Gorilla Row ;AHAFA
14 Skater Jumps
12 Hand to hand Swings
10 Push-ups
8 Cuban Rotations
Þrek101
Metcon (No Measure)
A. E2M x 4 sets ;AHAFA
1/1 Turkish Get-up + 10-16 Ballistic row
B. Alt Intervals, 2 min on : 1 min off x 3 sets each (18 min)
B1. 6/6 Single arm C&J @ca. 16-20/12-16kg + 10-12 Box Jumps + Remaining time: AirBike
B2. 6/6 Single arm Thrusters @same weight as in B1. + 8-10 AtlasBall over shoulder + Remaining time: Row
Styrkur101
Metcon (No Measure)
A. E2,5M x 4 sets
1st Set: 6 Deadlift @ca.70-75%1RM
2nd Set: 4 Deadlift @ca.75-85%1RM
3rd Set: 2 Deadlift @ca.80-90% 1RM
4th Set: 1 Deadlift @ca. 85-95% 1RM
*Optional: After each set: 6-8 Strict Pull-ups / 8-10/8-10 Single arm row ;AHAFA
B. E2M x 4 sets
6-8/6-8 Bulgarian Split Squat ;AHAFA + 7-10 Banded Front raises to OH
C. Alt EMOM x 9 min
C1. 12-15 Explosive Russian KB Swings @ca. 32/24kg
C2. 5-7/5-7 Box Pistols w. non working foot sliding behind box ;AHAFA
C3. ca. 30 sec Banded Pull apart