Grandi 101 – –
“Believing in yourself is the first secret to success“
Hreysti101
Metcon (No Measure)
A. EMOM x 10 min: (AHAFA)
A1. 8-10 Dumbell Bench Press
A2. 4-6 Strict Chin Ups (A good chance to work on muscle ups for those who want)
B. Alt. EMOM x 15 min @YBTE
B1. 4-6/4-6 Hang DB Clusters; AHAFA
B2. 8-12 Burpees/Sprawsl Over DB
B3. 8 – 12 Pullups (anyhow)/Ring Row/Chest2Bar
Þrek101
Metcon (No Measure)
A. 2 x 14 Minute AMRAPS @Your Best Technical Effort
A1. 12/10 Cal Bike
10 (5/5) KB Hang Clean& Jerk
14 (7/7) Split Squat (w. KB in Front rack)
20 Mountain Climbers
A2. 12/10 Cal Row
12 Russian Swings
12 Goblet Squat (with KB in front rack)/Air Squats
12 Toe Touches + 12 Heel Taps
*Rest 2 minutes between AMRAPS
Styrkur101
Metcon (No Measure)
A. E90s x 5 Sets
2 BB. Bench Press @90% of 1RM
B. Alt. EMOM x 12 Min
B1. 3 BB. Strict Press @Heavy Weight
B2. 6 Strict Chin Ups
B3. 9 V-Ups (Focus On Form)
C. 3 Rounds For Quality (Rest As Needed)
6/6 DB/KB Z-Press
12 Sitting Banded Behind The Neck Pulldowns
18 Single Leg Russian Leg Lifts (Controlled!)