Grandi 101 – –
Hreysti101
Metcon (No Measure)
A. Alt. EMOM x 12 min @build across
A1. Snatch High pull + 1 Hang Power Snatch + 1 Snatch
*focus on good form
A2. 1 Snatch + 3 OHS
B. E90s x 10 sets (15 min)
30 Double-unders/50 Single-unders +
5-7 Power Snatch (@ca. 50% 1RM)
C. 3 rounds for quality:
10/10 Strict Mountain Climbers
10 Russian Leg lifts
20 – 30 sec hollow hold
Þrek101
Metcon (No Measure)
A. EMOM 8 min alt L/R
5 kb deadlift
5kb Row
5 kb Clean
5 kb S2OH
*4 sets Left – 4 sets Right
B. Amrap 20 min
300 m run
8-10 Atlas Ball Over Shoulder
8-10 sprawls
8-10 Atlas Ball squat
8-10 balance burpees
Styrkur101
Metcon (No Measure)
A. E2.5M x 3 Sets
6 Front Squats @75% of Front Squat 1RM
+ 10 Slow and Controlled Face Pulls @Light to Medium Band
B. E3M x 3 Sets
10 Back Squats @Same Weight as Front Squats in Part A
+ 8-10/8-10 Single Leg Glute Bridge (Pause and Squeeze Glutes for ca. 2 sec at the Top of the Lift)
C. E3M x 3 Sets
10-12/10-12 Bulgarian Split Squats @AHAFA
30-40 Sec Banded Tricep Pushdown @Light to Medium Band
20-30 Sec V-Up Hold