Grandi 101 – –
“When you don’t want to workout is when you need it the most“
Hreysti101
Metcon (No Measure)
A. Alt. EMOM x 12 min (AHAFA)
A1. 10-12 DB Bench Presses
A2. 12-16 Gorilla Row
A3. 8-10 Toes To Rings / Toes to Bar
B. AMRAP 16 min @YBTE
18/14 Cal Bike
12 Weighted Lateral Box step overs (AHAFA)
6 AtlasBall over shoulder (AHAFA)
Þrek101
Metcon (No Measure)
A. Alt. EMOM x 30 min @YBTE
A1. 6-8/6-8 Single leg Romanian Deadlift @medium weight
A2. 4-5/4-5 Single arm Snatch @same weight + 4-6 Sprawls
A3. 12-20 Cossack Squat
A4. 10 Russian Leg lifts + 10- 15 sec Hollow hold
A5. 30 – 40 Sec JumpRope (anyhow)
Styrkur101
Metcon (No Measure)
A. E2M x 4 Sets @YBTE
4 Close Grip BB Bench Press @80% of 1RM
+ 8-10 Dbl. DB Bicep Curls (Slow Eccentric)
B. E3M x 3 Sets @AHAFA
6 Bent Over BB Row
+ 8/8 Half Kneeling DB/KB Press
+ 10/10 Sitting Single Arm DB/KB Shrug (Pause for 1 Sec at the Top)
C. 3 Giant Sets
20 Sec Strict Hanging Knee Raises/Active Hang
18 KB Gorilla Rows
16 Face Pulls
14 (7/7) Side Planks With Rotation
* 1 Minute Rest