Grandi 101 – –
“Great attitude is like a perfect cup of coffee. Don’t start your day without it.“
Hreysti101
Metcon (No Measure)
A. Alt. EMOM x 10 Sets @YBTE
A1. 30 – 40 Sec Double Unders/Double Unders Practise
A2. 6-10 PullUps anyhow/ Ring Row/Pull Down/ 1-3 Bar MU
B. AMRAP x 14 min @YBTE
4 Burpee PullUps
8 Box Jumps (step down)
12 (6/6) DB Hang Clean&Jerk
16 Alt. Forward Lunges (w. DB in front rack)
20 DU/ 20 Sec AMDUAP/40 SU
Þrek101
Metcon (No Measure)
Sweat Sweat Sweat
1000m Row
30 Russian Swing (AHAFA)
20 Sprawls
2000m Bike
–
700m Row
20 Sumo Deadlift High Pull (same KB)
15 Sprawls
1400m Bike
–
400m Row
15 KB Squat Clean (with both hands on KB)
10 Sprawls
800m Bike
Remaining time up to 30 minutes:
8/10 Cal Bike/Row
12 Alt. Forward Lunges (with kb)
14 Strict Mountain Climbers (slow and controlled)