Grandi 101 – –
Hreysti101
Metcon (No Measure)
A. E2M x 5 sets
5 Overhead OR Front Squat @ca. 70% 1RM
*if you are struggling with your OHS then do FS
B. For time @your best technical effort
150 WallBalls
*Each time you stop/miss do 25 Double-unders / 40 Single-unders
**Time Cap: 13 min
C. Stretch with coach
Þrek101
Metcon (No Measure)
A. E2M x 5 sets ;AHAFA
8-10 Tempo Goblet Squat ;21X1 + 5-7 Strict Chin-ups OR 10/10 Single arm Row
B. For time, In teams of two, brake it down like you want
80/55 Cal Row + 60 Dbl KB Thrusters @moderate weight
–
80/55 Cal AirBike + 60 American Swings @ca. 24/16kg
–
80/55 Cal SkiErg + 60 MedBall partner Sit-ups
*Time Cap: 20 min
Styrkur101
Metcon (No Measure)
A. E2.5M x 4 sets
6 Back Squat @ca. 70% 1RM + 10/10 Shifting Split Stance Single Arm Push
B. E3M x 3 sets ;AHAFA
8-10/8-10 Single arm OH Split Squat + 8-10 Dbl DB Bench Press + 20 Russian Twists
C. Alt EMOM x 9 min
C1. ca. 30 sec Banded side steps
C2. ca. 30 sec Cuban rotations @light weight ca. 1.5-2.5kg
C3. ca. 30 sec BW Cossack Squat