Grandi 101 – –
Hreysti101
Metcon (No Measure)
A. Alt E90s x 3 sets each
A1. 8 No TNG Deadlift ;AHAFA (ca.60-65% 1RM)
A2. 6-8 Strict Chin-ups ;AHAFA
A3. 30 sec V-up Hold
B. AMRAP 12 min @your best technical effort
2 Burpees + 4 Russian KB Swings @ca. 24/16kg + 6 AirSquat
4 Burpees + 6 Russian KB Swings @same weight + 8 AirSquat
6 Burpees + 8 Russian KB Swings @same weight + 10 AirSquat
100 Double-unders / 200 Single-unders
2 Burpees + 4 Russian KB Swings @ca. 24/16kg + 6 AirSquat
4 Burpees + 6 Russian KB Swings @same weight + 8 AirSquat
6 Burpees + 8 Russian KB Swings @same weight + 10 AirSquat
100 Double-unders / 200 Single-unders
…keep going like that for 12 min
Þrek101
Metcon (No Measure)
A. Alt. EMOM x 18 min
A1. 10-12 Dbl DB Sumo Deadlift
A2. 10-12 Dbl KB Bent Over Row
A3. 5/5/5/5 Shoulder Pump with Plate
B. For Time – Time Cap 12 min
Swing 10 9 8 7 6 5 4 3 2 1
Burpee’s 1 2 3 4 5 6 7 8 9 10
Do 10 KB Swing then 1 Burpee – 9 KB Swing then 2 Burpee’s – 8 KB Swing then 3 Burpee’s and so on…