Grandi 101 – –
Hreysti101
Metcon (No Measure)
A. E2M x 4 sets
5 Push Press + 6-8 barbell Row
B. For time @your best technical effort
15/12 cal bike
21 Thrusters (ca 30-40/20-30kg)
15 Toes to bar
12 lateral burpees over bar
30/24 cal Bike
15 Thrusters
12 Toes to bar
9 lateral burpees over bar
45/36 cal bike
12 thrusters
9 Toes to bar
6 lateral burpees over bar
Time Cap 18 min
Þrek101
Metcon (No Measure)
A. AMRAP 15 min @your best technical effort
16/12 Cal Row
7/7 Single arm DB/KB Hang Squat Clean to Thrusters (Cluster) @medium weight
12 Toe touches (Toes to bar optional)
10 Box Jumps (step down)
B. AMRAP 15 min @your best technical effort
60 DU / 90 SU
16 Russian Swing
12 Goblet Squats
10 Lateral Sprawls over kb
* Rest 2 minutes between Amraps
Styrkur101
Metcon (No Measure)
A. E2.5M x 4 Sets
3 Deadlifts @85% of 1RM
+ 6-8/6-8 Bottoms Up KB Press (Start With Your Less Dominant Hand)
B. Alt. EMOM x 16 minutes
B1. 6-10 Strict Pull Ups (weight if you want)
B2. 30-40 Sec Banded Front Raise Pull Aparts @Light Band
B3. 8-10 Russian KB Swing + 8-10 KB Romanian Deadlift @Same KB
B4. 20-30 Sec Slow And Controlled DeadBug