Grandi 101 – –
Hreysti101
Metcon (No Measure)
A. E30s x 20 sets (10 min) ;build across
1 Clean (anyhow) + 1 Front Squat
B. E30s x 24 sets (12 min)
B1. 8-10 Thrusters @ca. 30/20kg
B2. 4-7 Lateral Burpees over bar
B3. 15-20 sec Hollow Hold
B4. ca. 10-15 sec Free Handstand hold OR Tripod headstand OR REST
Þrek101
Metcon (No Measure)
A. E90s x 6 sets (9 min)
5-7/5-7 Bulgarian Split Squat ;AHAFA + 10-15 Toe touches
B. AMRAP 8 min @your best technical effort
10/8 Cal Row
10 Goblet Squat @ca. 24/16kg
10 Alt Cossack Squat @same weight or body weight
10 Toe touches
C. AMRAP 8 min @your best technical effort
10/8 Cal AirBike
10 American Swings @ca. 24/16kg
10 Box Jumps
10 Back extensions