Grandi 101 – –
Hreysti101
Metcon (No Measure)
A. AMRAP 28 min @your best technical effort
4 Power Clean @ca. 50% 1RM Clean
4-6 Alt FR Reverse Lunges @same bar
2 Power Clean @same bar
16 AirSquat
12 Toe touches
8 Lateral Burpees over bar
*Rest exactly 1 min before starting the next round
Þrek101
Metcon (No Measure)
A. AMRAP 14 min @your best technical effort
20/15 Cal Row
5/5 Single arm KB Squat Clean @medium weight
6-8 Alt Reverse Lunges
10 Toe touches
B. AMRAP 14 min @your best technical effort
20/15 Cal AirBike
10-15 WallBalls
8-10 MedBall Ground to overhead
8 Sprawls on medball
Styrkur101
Metcon (No Measure)
A. E3M x 3 sets
3 Bench Press @ca. 85% 1RM + 3-5 Strict Chin-ups ;AHAFA
B. E2.5M x 3 sets ;AHAFA
5/5 Half Kneeling Press + 8-10 Bent over barbell row
C. Alt EMOM x 9 min
C1. ca. 30 sec Banded Pull apart
C2. ca. 30 sec Banded Tricep Push-downs
C3. ca. 30 sec Banded Bicep curls