Grandi 101 – –
“You can’t always have a good day. But you can always face a bad day with a good attitude“
Hreysti101
Metcon (No Measure)
A. Snatch; AHAFA
A1. EMOM x 5 min
4-6 High Hang Power Snatch w. 1 sec pause at landing (light weight)
A2.EMOM x 5min; AHAFA
1 Power Snatch + 1 Low Hang Snatch
A3. EMOM x 6 min; AHAFA
1 – 2 Squat Snatch
No rest between EMOMS
B. For Time @YBTE:
3 Rounds:
1000/900m Bike
15 Overhead Squats (ca. 40/30kg)
*Time Cap: 11 min
Þrek101
Metcon (No Measure)
A. Alt EMOM x 30 min; AHAFA
A1. 6-8/6-8 Box Step Ups
A2. 20 Russian Twist (w. medball) + 10 -14 Bicycle Chrunches
A3. 6 – 10 Box HandStand Pushups or Sitting KB/DB Strict Presses (w. 2 x DB/KB)
A4.12-16 AirBalls + 4-6 Sprawls
A5. 40 sec Jumprope (anyhow)
Styrkur101
Metcon (No Measure)
A. E2M x 5 Sets
6-6-4-4-2 BB. Strict Press @60-80% of 1RM (Increase Weight as Reps Decrease)
+ 5/5 Single Leg RDL
B. E2.5M x 4 Sets
6 BB. Deadlifts @65% of 1RM
+ 6 Strict Dips (Anyhow)
C. For Quality – 10 Min Time Cap
8-6-4 of:
Wall Walks (Scale As Needed)
Weighted Walking Lunges (Reps Are Steps On Each Leg)
Arch Ups (Pause Briefly At End Range)