Grandi 101 – –
Hreysti101
Metcon (No Measure)
A. Alt EMOM x 12 min ;build across
A1. 1 Perfect Power Clean + 1 Strict Press + 2-3 Push Press + 1 Jerk (anyhow)
A2. 7-10 Bent over barbell row
B. AMRAP 14 min @80% effort
5 Hang Power Clean @ca. heaviest weight from A.
5 Shoulder to overhead @same weight
7/7 Single arm DB Snatch @ca. 20/14kg
7 x 3-4 Push-ups + 4 Lateral Jumps over bar
Þrek101
Metcon (No Measure)
A. AMRAP 26 min @80% effort
20/15 Cal AirBike / Row
5/5 Single arm Snatch @ca. medium weight
20 Skater Jumps
10 Push-ups
20 Russian Twist
Styrkur101
Metcon (No Measure)
A. E3M x 3 sets
3 Deadlift @ca. 75-80% 1RM + 8-10/8-10 Single arm Row ;AHAFA
B. E2.5M x 3 sets
6-8/6-8 Bulgarian Split Squat ;AHAFA + 7-10 Banded Front raises to OH
C. Alt EMOM x 9 min
C1. 12-15 Explosive Russian KB Swings @ca. 32/24kg
C2. 10-16 Cossack Squat ;AHAFA
C3. ca. 30 sec Banded Pull apart