Grandi 101 – –
Hreysti101
Metcon (No Measure)
A. EMOM x 12 min ;build across:
1 Perfect Power Clean w. 2 sec pause at catch + 2
Push Press +
2-3 Jerk (anyhow)
B. AMRAP 13 min @your best technical effort:
6-8 Rope Pull-ups OR 2-4 Bar Muscle-ups
8-10 Box HSPU OR 8-10 Strict HSPU
10-12 Box Jumps (step down)
Þrek101
Metcon (No Measure)
A. E2M x 4 sets:
3-5 Strict Pull-ups ;AHAFA + 12-16 SeeSaw Press ;AHAFA
B. AMRAP 20 min @80% effort
20/15 Cal Row / AirBike (every other round)
5/5 Single arm KB C&J @challenging weight
10 V-ups/Tuck-ups
20/15 Cal AirBike / Rw (every other round)
5/5 Single arm DB Snatch to lunge @challenging weight
10/10 Dynamic Side plank
Styrkur101
Metcon (No Measure)
A. E3M x 3 sets:
3/3 High bar Reverse lunges ;AHAFA +
3-5 High Bar Back Squat +
4-6 Explosive AirSquat Jumps
B. E3M x 3 sets
5-7/5-7 Bulgarian Split Squat @challenging weight +
12-15 Bent over barbell row (sup grip) ;AHAFA
C. Alt EMOM x 9 min
C1. 10-12/10-12 Suitcase Side Bend ;AHAFA
C2. ca. 30 sec Wall Sit
C3. 7-10 Strict Toes to bar / knees to chest