Grandi 101 – –
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Hreysti101
Metcon (No Measure)
A. EMOM x 8 min ; work your way up to technical max
2 Thrusters (Cluster the first rep)
B. For time, Chipper
3 Rounds of:
10 Thrusters @ca. 40/30kg
10 PullUps (anyhow)
2 Rounds of:
20 Wall Balls 9/6kg
10 Toes2Bar
1 Rounds of:
100 Double-unders/200 SU
30 Burpee box Jumps 60/50cm
*Time Cap: 17 min
Þrek101
Metcon (No Measure)
A. 3 x 8 min Partner AMRAP – I Go You Go – 2 min rest btw AMRAP’s
Lane 1. Dbl Plate Farmers Carry to 4 x 4 Shoulder Pump with 1 Plate
Lane 2. DB Overhead Walking Lunges to 4 x DB Thrusters with 1 DB
Lane 3. Atlas Ball Front Rack Carry to 4 x Atlas Ball Over Shoulder
B. 6 min Ab’s with Coach
Styrkur101
Metcon (No Measure)
A. A2,5M x 4 Sets:
8 Box Squats @ heavy-ish weight + Plank w. 10/10 Shoulder Taps
B. Alt. EMOM x 20 min; AHAFA:
B1) 6-8/6-8 Box Step Ups
B2) 15 Romanian KB’ Deadlift
B3) 15-20 Drop Squats
B4) 30-40 sec Plank