Grandi 101 – –
“The body achieves what the mind believes“
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