Grandi 101 – –
“Attitude is a little thing that makes a big difference“
Hreysti101
Metcon (No Measure)
AMRAP x 26 min – Focus on Quality
Buy in:
4 Rounds of:
8-10 Dumbell Bench Press / Floor Presses
300/250 m Row
Into AMRAP of:
8/8 Forward Lunges (with KB/DB optional)
6 Atlas Ball Over Shoulder
4 Atlas Ball Squats
20 Double Unders / 40 Single Unders
Þrek101
Metcon (No Measure)
A. 3 min AMRAPS x 9 (3 x each) @YBTE
A1. 3 min AMRAP
8 KB Hike Swing
8/8 Split Squats
5 Inchworm to plank/push up
A2. 3 min AMRAP
8 Sprawls
8 Sumo Deadlift High Pull
5/5 Plank with KB Pull Through
A3. 3 min AMRAP
8 Box Jumps/Step Ups
8/8 Bent Over Row against support
5/5 Single Leg V- ups
Styrkur101
Metcon (No Measure)
A. E90s x 5 Sets
4 First Rep Pause Back Squat @65% of 1RM (First rep with 5 sec pause at bottom then 3 regular)
B. Alt. EMOM x 20 Min
B1. 6 Explosive High Box Jumps
B2. 7 Strict Toes To Bar/Strict Hanging Leg/Knee Raises
B3. 8 Box Back Squats
B4. 9/9/9 Prone T/Y/I’s
B5. 10 Alt. Front Foot Elevated Reverse Lunges (Weighted)