Grandi 101 – –
“Monday sets the tone for the week. BE A BEAST TODAY!“
Hreysti101
Metcon (No Measure)
A. Alt. EMOM x 20 min; AHAFA
A1. 8- 10 Box Squats
A2.8-12 Lateral Box Step Over
A3. 4-6/4-6 DB Push Press
A4. 4-6/4-6 Side Plank with rotation
B. Amrap 6 minutes @YBTE
6 (3/3) Single Arm DB Hang Squat Clean
6 Alt. Single Arm Devils Press
6/6 Single Leg V-ups
Þrek101
Metcon (No Measure)
A. AMRAP x 14 min; AHAFA
14 Romanian Deadlift
12 Goblet Squat
10 Alt. Plank w. Rotation
8/8 Bent Over Row
*Focus on quality in all movements
B. AMRAP x 14 min @YBTE
14 Cal Bike
12 Russian KB Swings
10 Drop Squats/Air Squats
8 Sprawls w. tap on each shoulder in plank postition
Styrkur101
Metcon (No Measure)
A. You Have 9 Minutes to Finish 5 Sets of:
3 Deadlifts @80% of 1RM
*Optional: After Each Set of DL do 6-10 Banded Overhead Front Raises
B. Alt. E2M x 8 Sets (4 Sets of Each)
B1. 5 Explosive Pendlay Rows
6/6 Staggered Stance RDL
B2. 10 Barbell Glute Bridge
6/6 Half Kneeling KB/DB Press
C. 1 Unbroken Set Of:
30-40 Russian KB Swings