Grandi 101 – –
Hreysti101
Metcon (No Measure)
A. E2.5M x 5 sets; AHAFA
6 Bench Press + 4-6 Strict Chin-ups for height (add weight if you can)
B. AMRAP 12 min, Barbell only @your best technical effort
6 Push press + 6 Push Jerk
12 Bent over barbell row
12 Hang Power Clean
10 Shuttle-runs (15m)
Þrek101
Metcon (No Measure)
A. Alt EMOM 15
6-8 Dbl Seated DB Arnold Press (3111)
6/6 DB row (21X1) (one hand on box)
10-12 Dbl DB Suitcase Lateral Box Step Overs
B. E2M 6 sets AHAFA
5 Dbl. DB Deadlifts
4 Dbl. DB Power clean
3/3 Back lunges with DBs in racked pos
Styrkur101
Metcon (No Measure)
A. E3M x 3 sets
6 Deadlift @ca. 60-65% 1RM (Rounded back = bad lift!) + 20/20 sec Pallof Hold
B. E3M x 3 sets
8-10 Alt High Bar Reverse lunges ;AHAFA + 6-10 Strict Knees to elbows
C. Alt EMOM x 9 min
C1. 10-15 Russian KB Swings @heavy weight
C2. 8-10/8-10 Side bends; AHAFA
C3. 20-30 sec Hollow hold/hollow rocks