Grandi 101 – –
“She felt shy
She felt tired
She felt week
But that was before she hit the gym“
Hreysti101
Metcon (No Measure)
A. E2.5M x 5 Sets: Build Up to AHAFA
4 Front Squats
6-8/6-8 Bent Over Row
B. EMOM 15 min:@YBTE
B1.6-12 Handstand PushUps (amyhow)
B2 8-12 Dbl. KB Clean
B3.8-12 Dbl. KB Alt. Reverse Lunges (Deficit if you want)
C. Finisher
BC Ladder!
Þrek101
Metcon (No Measure)
A. Alt EMOM x 15 min
A1. 6-8/6-8 Half Kneeling KB/DB Presses
A2. 6-8/6-8 Lateral Punt Lunges w. DB
A3. 20s/20s Side Plank
B. AMRAP x 12 min @YBTE:
12/10 Cal Row
10 Drop Squats/Air Squats
8 Pike Ups on Rower
18 Double Unders/36 Single Unders
Styrkur101
Metcon (No Measure)
A. EMOM x 10 Min
3 Front Squat
4-5 Dual KB Pendlay Row (Medium Weight)
*Start With ca. 60% of 1RM on the FS and Build Up If Feeling Good
B. E2M x 6 Sets
(First Finish 2 Sets of B1 then 2 sets of B2 then 2 sets of B3)
B1. 7/7 Overhead Reverse Lunges @AHAFA
6 Dual DB/KB Z-Press
B2. 5/5 Front Rack Reverse Lunges @Heavier than B1
8 Dual DB/KB Tall Kneeling Press
B3. 3/3 Back Rack Reverse Lunge @Heavier than B2
10 Dual DB/KB Standing Press
C. 3 Rounds For Quality – Empty (Or Really Light) Barbell and Two Heavy DB/KB’s
15-15-15 Reps/Meters of:
Good Mornings
Overhead Squat/Front Squat/Back Squat
Farmers Walk
*7 Minute Time Cap