Grandi 101 – –
Hreysti101
Metcon (No Measure)
A. EMOM x 12 min ;build across
2 TNG Power Clean + 1 Strict Press + 2-3 Shoulder to overhead + 2 Front Squat
B. Alt EMOM x 12 min @challanging weight
B1. 8 Bent over barbell row + 3/3 Single leg downward facing dog + knees to chest
B2. 4-6 TNG Power Clean and Jerk + 4-6 Lateral Sprawl over bar
Þrek101
Metcon (No Measure)
A. E3M x 4 sets @High effort
1st set: 6-8 Dbl KB Clean and Jerk @challenging weight + 30/22 Cal AirBike
2nd set: 6-8 Dbl KB Clean and Jerk + 25/18 Cal AirBike
3rd set: 6-8 Dbl KB Clean and Jerk + 20/15 Cal AirBike
4th set: 6-8 Dbl KB Clean and Jerk + 20/15 Cal AirBike
B. E3M x 4 sets @High effort
1st set: 8-10 SlamBall Thrusters @challenging weight + 30/22 Cal Row
2nd set: 8-10 SlamBall Thrusters + 25/18 Cal Row
3rd set: 8-10 SlamBall Thrusters + 20/15 Cal Row
4th set: 8-10 SlamBall Thrusters + 20/15 Cal Row
Styrkur101
Metcon (No Measure)
A. E3M x 3 sets
3/3 High Bar Reverse lunges + 3-5 High Bar Back Squat ;AHAFA + 20/20 sec Suitcase KB Hold ;AHAFA
B. E2.5M x 3 sets
5-7/5-7 Box Pistols w. non working foot sliding behind box ;AHAFA + 8-10 Explosive Russian KB Swings @ca. 32/24kg
C. Alt EMOM x 9 min
C1. 12-20 Strict Mountain climbers
C2. 20-30 sec Back extension hold
C3. 12-16 Alt Punt lunges ;AHAFA