Grandi 101 – –
Hreysti101
Metcon (No Measure)
A. E2M x 5 min ;AHAFA
8-10/8-10 Single arm DB Bench Press w. upper back on medball + 6-10 Strict Pull-ups
B. AMRAP 17 min @your best technical effort
2 Rounds Cindy
Then 8-10 TNG Push Jerk @ca. 40-50% 1RM Jerk + 6 Lateral Burpees over bar
Then start again from top
*Cindy = 5 Pull-ups (anyhow) + 10 Push-ups + 15 AirSquat
Þrek101
Metcon (No Measure)
A. AMRAP 8 Min
9 Russian KB Swing
7 Pullups
5 HSPU / Box HSPU
21 Double Under / 40 Single Unders
Rest 3 Min
B1. AMRAP 8 Min
10/8 cal Row
10 WallBall
Rest 1 min
B2. AMRAP 8 Min
30 KB Sumo Deadlift
15/15 STOH (same KB)
30 Two Count High Scissor Kicks
Styrkur101
Metcon (No Measure)
A. E2.5M x 4 sets ;AHAFA
3-4 Sumo Deadlift + 8-10/8-10 Single arm Row
B. E2M x 4 sets
6-8/6-8 Bulgarian Split Squat + 8-10 Explosive Russian KB Swings @ca. 32/24kg
C. Alt EMOM x 9 min
C1. 16-20 Lateral DB Toss @medium weight
C2. ca. 30-40 sec Slow and controlled Dead bug
C3. ca. 30-40 sec Alt BW Single leg Romanian deadlift