Grandi 101 – –
„Stop doubting yourself, work hard, and make it happen“
Hreysti101
Metcon (No Measure)
A1. EMOM x 6min @YBTE
1 Power Clean + 1 Hang Clean + 2 Jerk
1 Minute rest
A2. E30s x 10 sets @YBTE
1 Clean + Jerk (anyhow)
1 min rest
A3. E30s x 6 sets @YBTE
1 Clean
B. Intervals 2 min on 1 min off x 4 sets @YBTE
8 Hang Power Clean
6 STOH
4 Lateral burpees over bar
Max Rep: Cluster
*Medium Weight
Þrek101
Metcon (No Measure)
A. Alt. Intervals 3 min on 1 min off x 6 sets @Your Best Tecnical Effort
A1. 12/10 Cal Bike + 12 DBL DB/KB Push Press + 12 Bicycle Crunches
A2. 12 Sumo Deadlift High Pull + 12 (6/6) Cossack Squat + 12 Strict Mountain Climbers
B. Stretches @ Coaches choice
Styrkur101
Metcon (No Measure)
A. E2.5M x 4 Sets
6 Deficit Deadlifts @65% of 1RM
8-10/8-10 Half Kneeling KB Press @AHAFA
B. Alt. EMOM x 16 Min
B1. 8-10 Box Squats @AHAFA
B2. 10-15 Weighted Victorian Raises @Light Plates
B3. 5-7/5-7 Single Leg RDL @AHAFA
B4. 30-40 Sec Slow And Controlled Deadbugs
C. Finisher – 1 Set
30 Russian KB Swings @Medium Heavy KB