Grandi 101 – –
Hreysti101
Metcon (No Measure)
A. Alt EMOM x 30 min
A1. 5 – 7 Hang Squat Clean @ca. 40-50% 1RM
A2. 30-40 sec V-Up Hold
A3. 8-10 Shoulder to Overhead @same weight as in A1 + 6-10 Push-ups
A4. 6-10 Burpee box jumps
A5. 4 Power Clean + 6-8 Deadlift @same weight
A6. 50 DU/100 SU
Þrek101
Metcon (No Measure)
Tabata – 30sec ON/15sec OFF * 6
Rest 1 min between combos
Alt. Tabata sets.
.
A1. DB Clean vs DB Push Jerk (switch arms at 15s)
A2. Airsquat vs. Scissor Kicks
A3. Jump Rope vs. Plank Plate Step ups
A4. Plate GTOH vs OH/FR Plate Forward Lunges
A5. DB Lateral Toss vs. DB Thrusters (TH. switch at 15s)
A6. Row/Bike Max Meters in 4 min.