Grandi 101 – –

Gleðilegan JÚNÍ kæru Grandarar 🙂


Metcon (No Measure)

Warm Up & Movement Circuit

In 6 Minutes Do 3 Rounds Of:

5 Supine Arch Hold Snap to Hollow Hold (2 Sec Pause In Each Hold)

10 Plate Sots Press (Elevate Heels If You Need to)

15m Duck Walk (w. Plate Overhead If You Want)

A. EMOM x 12 Min

A1. EMOM x 6 Min

1 Segment Snatch (Squat or Power)

1 Hang Snatch (Squat or Power)

*In Segment Snatch pause for 1-2 Sec @the Knee

A2. EMOM x 6 Min

1-2 Snatch (Squat or Power)

B. For Time @80% Intensity

50-40-30-20-10 / 75-60-45-30-15

Double Unders / Single Unders


Toes to Bar


Snatch (Medium-Heavy)

Time Cap: 12 Min


Metcon (No Measure)

A. AMRAP x 20 min @Your Best Technical Effort

15/12 Cal Row

12 (6/6) Hang DB Clean&Jerk

16 Alternating Forward Lunges (with DB in Front Rack)

24 DU/ 48 SU

16 High Knee Raises with Atlas Ball (in Front Rack/Bear Hug)

Rest 2 minutes before B

*Find your tempo and keep it throughout the workout.

B. Ascending Ladder for 5 minutes @YBTE


Cal Row

Atlas Ball Over Shoulder (AHAFA)