Grandi 101 – –
“Your body is a strong machine but you gotta fuel it with a powerful mind“
Hreysti101
Metcon (No Measure)
A. EMOM x 12min – Build across @YBTE
Min 1-6: 1 Clean + 2 Hang Clean + 1 Jerk (anyhow)
Min 7-12: I Clean + 1 Jerk
For Time @YBTE
Buy In:
1500/1300 m Row
Then…
10-8-6-4-2
Clean&Jerk (50/35)
Burpees Over Bar
Time Cap: 15 minutes
Þrek101
Metcon (No Measure)
A. Alt EMOM x 16 min (AHAFA)
A1. 12-16 Goblet Squats
A2. 7-10 Box HSPU / HSPU
A3. 15- 20 Sec Bicycle Chrunches + 15- 20s Superman Hold
A4. 8-10/8-10 Bent over Row against support
Amrap x 12 min @YBTE
12 American Swings
6 Sprawls
12 Box Jumps (Step Ups)
6 PushUps
15/12 Cal Bike
Styrkur101
Metcon (No Measure)
A. E2M x 5 Sets
4 Deficit Deadlifts @70-75% of 1RM (No TnG)
+ 6 Double DB/KB Push Press @Medium Weight (No TnG)
B. E3M x 3 Sets @AHAFA
6-8 BB Romanian Deadlift
+ 10/10 Single Arm DB/KB Z-Press
+ 1 Round Banded Side Steps
* 1 Round is = 15x left + right, 10x left + right, 5x left + right
C. Alt. EMOM x 9 Min
C1. 5-7/5-7 Single Leg RDL @AHAFA
C2. 15-20 Sec Banded Glute Bridge + 15-20 Sec Frog Pumps (Do Weighted If You Want)
C3. 15-20 Sec/15-20 Sec Banded Pallof Press in Squat Position