Grandi 101 – –
„The best project you´ll ever work on is You“
Hreysti101
Metcon (No Measure)
3 X 8 min Amraps @YBTE
(2 min rest between A, B, C)
A. AMRAP x 8 min
10/8 Cal Row
12 Alt Punt lunge @medium weight
8 Air Squat Jumps
B. AMRAP x 8 min
6/6 Single arm DB Snatch @medium weight
2-3 Wall Walks
6 Box Jumps
C. AMRAP x 8 min
10/8 Cal AirBike
6-8 Toes to Bar
6/6 Single Arm Devils press
Þrek101
Metcon (No Measure)
A. Alt. EMOM x 16 min (AHAFA)
A1. 6-8/6-8 Half Kneeling Press
A2. 8-10/8-10 Split Squats
A3. 12-16 Romanian Deadlift
A4. 10/10 Dynamic Side Plank + 15-20 Sec Plank hold
B. For time @YBTE:
10-9-8-…-1 of:
Russian Swings
Goblet Squats
Shoulder2Overhead (x2)
*20 DU / 40 SU Between Rounds
*Time Cap: 14 min
Styrkur101
Metcon (No Measure)
A. E2.5M x 4 Sets
6 Barbell Strict Press @60% of 1RM
+ 8-10 Dbl DB/KB Bent Over Row
+ 15-30 Sec Strict Hanging Knee Raises/Seated Knee Tucks
B. E2.5M x 4 Sets
6 Explosive Pendlay Rows @AHAFA
+ 8-10 Dbl DB/KB Floor Press
+ 15-30 Sec Russian Twist (Slow and Controlled)
C. 4 Giant Sets
20-30 Sec Behind The Neck Strict Press/Strict Press (Barbell Only)
20-30 Sec Banded Lat Pulldowns
20-30 Sec Two Point Bear Crawl Lift Offs
30 Sec Rest