Grandi 101 – –
Hreysti101
Metcon (No Measure)
A. E2M x 5 sets; Back Squats
6-5-4-3-3 reps
B. Alt Intervals 90s work 30s rest x 9 (3 of each)
B1. 15 Thrusters + Max reps: Burpees over bar
B2. Row 12/9 Cal + Max reps: Alt Db Snatch
B3. 1/1 Turkish Get Up + Max Reps: Jump Rope
Þrek101
Metcon (No Measure)
“
A. Amrap 10 – Slow and Heavy
8 Double KB Front Squats
10 Russian Leg lifts with KB
5 Chin Ups
B. Amrap 10 min
6 Single Arm Db Hang Snatch + 6 Push Press + 6 Lunges with DB in OH – (Right Side)
6 Single Db Hang Snatch + 6 Push Press + 6 Lunges with DB in OH – (Left Side)
12 Air Squats
24 Mountain Climbers
C. Chipper – 10 min TimeCap
450m Run
30-20-10
KB SDHP
CAL BIKE (scaled cal: 24-20-16-12-8)
450 m Run
2 min Rest Between A / B / C