Grandi 101 – –
Hreysti101
Metcon (No Measure)
A. Alt E2M x 12 sets
A1. 10 C&J @ca. 60% 1RM (anyhow)
A2. 2 min Row @damper under 4/3 and stroke rate between 22-26
A3. 2 min AirBike @damper under 3/2 and keep RPM at or over 80
A4. 8 C&J @ca. 70% 1RM (anyhow)
A5. 2 min Row @damper under 4/3 and stroke rate between 22-26
A6. 2 min AirBike @damper under 3/2 and keep RPM at or over 80
A7. 6 C&J @ca. 80% 1RM (anyhow)
A8. 2 min row @damper under 4/3 and stroke rate between 22-26
A9. 2 min AirBike @damper under 3/2 and keep RPM at or over 80
A10. 4 C&J @ca. 85% 1RM (anyhow)
A11. 2 min row @damper under 4/3 and stroke rate between 22-26
A12. 2 min AirBike @damper under 3/2 and keep RPM at or over 80
Þrek101
Metcon (No Measure)
A. Tabata – 20 sec ON : 10sec OFF x 8
*rest 1 min between
A1. Clean & Jerk L/R
A2. Box HSPU vs. Box Jumps
A3. Sit-up Get-up L/R
A4. WallBalls vs. Sprawls
A5. Sumo DL High Pull vs. Russian leg lifts
A6. Devil Press vs. V-up Hold
B. 2-3 sets of, 30 sec on : rest as needed
ALL OUT Battle Rope