Grandi 101 – –
Hreysti101
Metcon (No Measure)
A. AMRAP 30 min @your best technical effort
6 Deadlift @pick a weight that allows you to go unbroken and move great in all those three movements
5 Hang Power Clean
4 Thrusters
9 Pull-ups (anyhow)
12 Box Jumps
*Rest exactly 1 min before starting the next round
Þrek101
Metcon (No Measure)
A. AMRAP 14 min @your best technical effort
15/12 Cal AirBike
12 WallBalls
9 Toes to bar
6 Burpees
B. AMRAP 14 min @your best technical effort
15/12 Cal Row
12 Russian KB Swings @ca. 24/16kg
9/9 Suitcase Side bend w. same KB
6 Box Jumps
Styrkur101
Metcon (No Measure)
A. E3M x 3 sets
5 Strict Press @ca. 70-75% 1RM + 8-10/8-10 Single arm Row ;AHAFA
B. E3M x 3 sets
3 Strict Pull-ups ;AHAFA + 5-7 Bent over T.W.I @light weight
C. Alt EMOM x 9 min
C1. 12-20 Strict Mountain climbers
C2. 10-16 SeeSaw Presses ;AHAFA
C3. 20-30 Banded Tricep push down