Grandi 101 – –
Hreysti101
Metcon (No Measure)
A. You have 12 min to work your way up to 1RM Front Squat
B. For time @your best technical effort
15 Squat Clean @ca. 50% 1RM
12 Push-ups
9 Box Jumps
12 Squat Clean
12 Push-ups
9 Box Jumps
9 Squat Clean
12 Push-ups
9 Box Jumps
*Time Cap: 13 min
Þrek101
Metcon (No Measure)
A. E2.5M x 4 sets ;AHAFA
6-8 Dbl KB Front Squat + 10-14 Gorilla row + 20-30 sec Plank
B. AMRAP 18 min @70-80% effort
16/12 Cal AirBike / Row
12 Alt Forward lunges w. MedBall rotation
16 Russian Twist w. MedBall
24 MedBall Skater Jumps
12 AirBalls
Styrkur101
Metcon (No Measure)
A. E2.5M x 4 sets
3/3 Reverse lunges + 3-5 Back Squat ;AHAFA + 8-12 Lu Raises @medium weight (2.5-5kg)
B. E2M x 4 sets
16-20 Cossack Squat w. DB toss @ca. 16/12kg + 20 Russian Twist
C. Alt EMOM x 9 min
C1. 6-8 Tempo Goblet Squat @ca. 24/16kg ;31X1
C2. ca. 20-30 sec Strict BearCrawl
C3. ca. 20-30 Banded Pull apart