Grandi 101 – –
Hreysti101
Metcon (No Measure)
A. E2,5M x 4 Sets:
5 Front Squats @ca. 70-75% 1RM + 5 Explosive BoxJumps
B. EMOM x 18 min @YBTE:
B1. 15- 20 WalBalls @ca.9/6kg
B2. 6-12 Toes2Bar (Leg lifts or Knee raises)
B3. 4-6 Devils Press; AHAFA
Þrek101
Metcon (No Measure)
Partner Party!
In Teams Of 2 – Split Reps at Will
Teams start on Rower or Bike and then Finish 10 Rounds of:
20 x DB Hang Squat Clean
20 x Tuck Ups
20 x Box Jump Overs
20 x Push Ups
20 x DB Push Press/Jerk
After each round you alternate between rower and bike and the finish the following meters:
Row 500m KVK – 550m KVK/KK – 600m KK
Bike 800m KVK – 900m KVK/KK – 1000m KK
Time Cap 40 min