Grandi 101 – –

“The body achieves what the mind believes“

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Hreysti101

Metcon (No Measure)

A. E2.5M x 4 sets @YBTE

5 Front Squat @ca. 70-75% of 1RM +

8-10/8-10 Single arm Bent over Row (AHAFA)

B. Amrap x 16 min @YBTE

6 Squat Clean (AHAFA)

8 Toes to Bar

10 Box Jumps

*Rest 1 minute after each round

Þrek101

Metcon (No Measure)

EMOM x 25 min @ YBTE

1.6-8/6-8 Single arm KB Snatch (medium-heavy)

2.20s/20s Side plank

3.8-10/8-10 Split Squats (w. kb in front rack)

4.40 Sec Row

5.30-40 Sec Jumprope (anyhow)

Styrkur101

Metcon (No Measure)

A. E2M x 4 Sets

4 Tempo Back Squats (3-0-X-0 Tempo) @65% of 1RM

+ 8-10 Dbl. DB/KB Bent Over Row

B. E2.5M x 4 Sets

10-14 Weighted Alt. Box Step Ups @AHAFA (Use Low to Medium Height Box)

+ 8-10 Barbell Floor Press @AHAFA

C. Alt. EMOM x 8 Min

C1. 5-7/5-7 Box Pistol Squat (Focus on Quality!)

C2. 20 Sec Sit Ups + 20 Sec T.Y.I. @Light Weight

Athugasemdir

athugasemdir