Grandi 101 – –
Hreysti101
Metcon (No Measure)
A. EMOM x 15 Min
A1. EMOM x 7 Min
1 Pause Power Clean + 1 Pause Squat Clean
*2-3 Sec Pause @Knee
Rest 1 Min
A2. EMOM x 7 Min
1-2 Clean (anyhow)
B. E2M x 5 Sets @80% Intensity
150m Run
7-10 Pushups / 5-8 Ring Dips
3-5 Squat Cleans (70/48 kg)
Þrek101
Metcon (No Measure)
A.AMRAP 24 min
12/10 Cal Row
8 Pike Ups on Rower
8 Drop Squats (from plate)
8/8 KB Hang Clean & Jerk
12/10 Cal Row
8 Burpees Over Rower
8 Curtsy Squats
8/8 KB Hang Snatch
B. In 12 min, finish 3-5 rounds of:
30-60 sec Plank
30-60 sec Side Plank L/R
16-20 Back Extensions