Grandi 101 – –
„A smile is the curve that sets everything straight“
Hreysti101
Metcon (No Measure)
A. Alt. EMOM x 16 min @YBTE
A1. 1-2 Squat Clean (heavy)
A2. 6-12 Box Jumps (Step Down)
B. For Time @YBTE
21-15-9 Reps of:
Thrusters (ca. 43/30kg)
PullUps (anyhow)/ Ring Row/ PullDowns
Time Cap: 11 min
C. 4-5 minutes stretches @ coaches choice
Þrek101
Metcon (No Measure)
A. Alt EMOM x 30 min @YBTE
A1. 5-7/5-7 KB Hang Snatch to Lunge
A2. 150 m run
A3. 5-7/5-7 Single arm Thrusters @same weight as in snatch
A4. 40 sec Row
A5. 12-16 Plank with KB Pull Through (slow and controlled)
A6. 40 sec SkiErg
Styrkur101
Metcon (No Measure)
A. Alt. E2M x 15 Sets (5 Sets of Each)
A1. 3-5 Back Squat @75-85% of 1RM
20/20 Sec Copenhagen Plank or 25/25 Sec Side Plank
A2. 7/7 Bulgarian Split Squat
15 Dbl DB Rows or 20 Banded Rows
A3. 3-5 High Box Jumps
10 Russian KB Swings or 15 KB Romanian Deadlifts