Grandi 101 – –
“Surround yourself with people who are only going to lift you higher“
Hreysti101
Metcon (No Measure)
A. E2,5M x 5 Sets @YBTE
5-4-3-2-1 Front Squats (AHAFA)
+ 6-10 Explosive Box Jumps
B. E90sec x 7 sets @YBTE
40 Double Unders / 80 Single Unders +
8-10 Unbroken Thrusters (AHAFA)
Þrek101
Metcon (No Measure)
Buy In: 2000/1800 m Row
Into AMRAP up to 26 minutes of:
12 Alt. Dumbell Snatch
8 Lateral Sprawls over DB
16 Strict Mountain Climbers
12 Reverse Lunges (w. weight optional)
16(8/8) Plank with taps on DB
Styrkur101
Metcon (No Measure)
A. E3M x 3 Sets
2 Back Squats @90% of 1RM
+ 3-5 Tempo Chin Ups (3-1-X-1)
B. E2M x 3 Sets @AHAFA
4-6-8 Back Squats (Lower Weight Each Set)
+ 10 Banded Pulldown (Sitting on the Floor)
C. 15 Minute AMRAP @Your Best Quality
5/10/15 Russian KB Swing
5/10/15 Tuck Up/Sit Up
5/10/15 Goblet Squat//Air Squat
5/10/15 Dbl. DB Pendlay Row
*0-5 Minutes do 5 Reps,
5-10 Minutes do 10 Reps,
10-15 Minutes do 15 Reps.