Grandi 101 – –
Hreysti101
Metcon (No Measure)
A. You have 10 min to work your way up to 1RM Strict Pull-ups/Chin-ups
B. For Time @your best technical effort
5 Rounds for time:
5 Strict Chin-ups
10 Push-ups
15 AirSquat
1 Run around the house (150m)
Time Cap: 11 min
C. AMRAP 8 min @slow tempo
10-15 sec Free handstand (scale anyhow)
10/10 Shifting Split stance Single arm Cable Pull
10 Controlled Cat & Cow
10/10 DB Woodchop
Þrek101
Metcon (No Measure)
A. 8 min AMRAPs x3
a1. 8 min AMRAP
4 Strict Pullups
16 Double Unders / 20 Single Unders
8 WallBalls
16 Double Unders / 20 Single Unders
Rest 2 min
a2. 8 min AMRAP
4 dbl. Kb Push Jerk
10 Jumping Jacks
8 dbl Kb See Saw Row
10 Jumping Jacks
Rest 2 min
a3. 8 min AMRAP
4 Devils Press
8 Tuck-ups
8 dbl Db Clean
8 Windshield Wipers
Styrkur101
Metcon (No Measure)
A. E2.5M x 4 sets
4-5 No TNG Deadlift @ca. 75-80% 1RM + 8-10/8-10 Single arm OH Split Squat ;AHAFA
B. E3M x 3 sets ;AHAFA
10 Bent over barbell row
10 Romanian Deadlift
10 Explosive Russian KB Swings ;AHAFA
10/10 Cable Woodchop
*same weight on the bar the whole time
C. Alt EMOM x 9 min
C1. 10/10 Single leg Cable Romanian Deadlift + Pull
C2. 15-20 Toe touches w. weight if you can
C3. 20-30 sec Bicep Curl @barbell only