Grandi 101 – –
,,Action is the foundational key to all success“
Hreysti101
Metcon (No Measure)
A. Alt. Intervals 3 min on 1 min off x 6 sets @YBTE
A1. 12/9 Cal Bike +
12 Double KB/DB Push Press +
6 Double KB/DB Squats
A2. 12 Alt. Dumbell Snatch +
8/8 Reverse Lunges (with DB Overhead or in Front Rack) +
24 Double Unders / 48 Single Unders
B. 3-4 Rounds for Quality
10-14 KB Romanian Deadlift
20-30 Sec Hanging L-sit/Knee raises hold
8-10/8-10 Dynamic Side Plank
Þrek101
Metcon (No Measure)
3 x 9 min AMRAP’S @YBTE
Rest 2 min between
A. AMRAP 9 min @your best technical effort
12/9 Cal Row
8/8 Hang KB Snatch @medium weight
10 Toe Touches
B. AMRAP 9 min @your best technical effort
30 DU/ 60 SU
6-8/6-8 Box Step-ups (with weight optional)
20 Russian Twists
C. AMRAP 9 min @your best technical effort
14 (7/7) Forward Lunges (with weight optional)
12 Russian Swings @medium weight
10 Sprawls
Styrkur101
Metcon (No Measure)
A. E2.5M x 4 Sets
3 BB Bench Press @85% of 1RM
+ 8/8 Single Arm Cuban Press @Light DB or Plate
B. Alt. EMOM x 8 Min @AHAFA
B1. 6-10 Strict Dips
B2. 6-10 Strict Pull Ups
C. 3-4 Giant Sets
10 Renegade Rows
10 DB Pullover
10 Hollow Rocks/Hollow Ups
1 Minute Rest