Grandi 101 – –
“Every day is a chance to get better, don’t waste it“
Hreysti101
Metcon (No Measure)
A. You have 13 minutes to finish 4- 5 rounds of:
10-12 DBL KB Deadlift; AHAFA
8-10/8-10 Split Squats; AHAFA (w. front leg or both legs on weightplate/s)
6-8/6-8 Plank with KB Pull Through; AHAFA
B. For Time @YBTE with one set of DB at medium-heavy weight:
10-9-…-1 of:
Dbl DB Deadlift
Dbl DB Hang Clean
Dbl Lateral Box Steps Over
Cal Bike
*Time Cap: 14 min
Þrek101
Metcon (No Measure)
A. Alt. EMOM x 12 min; AHAFA
A1. 6-8/6-8 Half Kneeling KB/DBPress
A2. 10-15 Drop Squats + 6-10 Push Ups
A3. 12-16 Romanian Deadlift
A4. 10/10 Dynamic Side Plank + 15-20 Sec Plank hold
B. For time @YBTE:
10-9-8-…-1 of:
Dumbell Clean and Push Press/Jerk (L/R)
Alternating Reverse Lunges (x2) (with dumbell optional)
Lateral Burpees/Sprawls over Dumbell
*20 DU /40 SU between Rounds
*Time Cap: 16 min
Styrkur101
Metcon (No Measure)
A. You Have 10 Minutes to Finish 4 Sets of:
5 BB. Deadlifts @80% of 1RM (No TnG)
+ 7 Tall Kneeling Double DB/KB Overhead Press
B. Alt. EMOM x 16 Min
B1. 8-10 BB. Deadlifts @ca. 55% of 1RM
B2. 30-40 Sec Wall Walks (Scale As Needed)
B3. 4/4 DB. Clean & Push Press @Challenging Weight
B4. 30 Sec Core – Coaches Choice