Grandi 101 – –
Hreysti101
Metcon (No Measure)
A. EMOM x 10 min ;work your way up to 1 Technical Heavy set of:
2 Thrusters (Cluster the first rep)
B. For time, Chipper
3 Rounds of:
10 Thrusters @ca. 30/20kg
10 Bent over barbell row @same weight / 5 Strict Pull-ups
2 Rounds of:
20 Wall Balls 9/6kg
10 Toe touches / 10 Straight leg 90¨ toes to bar
1 Rounds of:
100 Double-unders/200 SU
30 Burpee box Jumps 60/50cm
*Time Cap: 16 min
Þrek101
Metcon (No Measure)
A. AMRAP 8 min
8 Dbl KB Clean
10 Gorilla row / 5 Strict Pull-ups
6/6 Dynamic downward facing dog + Knee to chest
*1 set of medium heavy KB’s
B. AMRAP 8 min
6/6 Single arm DB Thrusters
12 alt Cossack Squat w. single DB toss
10/8 Cal AirBike
*one medium heavy DB
C. AMRAP 8 min
5/5 Box Pistols
10 Push-ups
5 Burpee box Jumps
Styrkur101
Metcon (No Measure)
A. E2.5M x 4 sets
3-5 Sumo Deadlift ;AHAFA + 8-10/8-10 Single arm front leaning rest with thoracic rotation
B. Alt EMOM x 9 sets ;AHAFA
B1. 5-7/5-7 Reverse Lunges (from weight plate if you want to make it even harder)
B2. 10-15 Bent over Barbell row (sup grip)
B3. 10-15 Explosive Russian KB Swings @ca. 32/24kg
C. Alt EMOM x 8 min
C1. 15-20 Banded Pull apart
C2. 16-20 Cossack Squat w. single DB toss @ca. 16/12kg
C3. 30-40 sec DeadBug
C4. 15-20 AirSquat jumps