Grandi 101 – –
“Practice makes progress“
Hreysti101
Metcon (No Measure)
A. EMOM x 12 minutes @YBTE (build up)
Min 1-6:
1 Power Clean
1-2 Hang Power Clean
2- 3 Front Squats
Min 7-12
1-2 Squat Clean (heavy)
B. For Time @YBTE
15-12-9
Hang Power Clean
Front Squats
PullUps, anyhow
Rest 1 min & increase your weight. Then:
9-6-3 of:
Power Clean
Front Squats
PullUps, anyhow
TimeCap 14 minutes
Þrek101
Metcon (No Measure)
A. E2M x 4 sets; AHAFA
6-8 Dbl KB Goblet Squat
12-16 Gorilla Row @same weight
B. AMRAP x 8 min @YBTE
12/9 Cal Bike
6-8/6-8 Split Squats
6-8 Sprawls
C. AMRAP 8 min @YBTE
12/9 Cal Row
8-10 KB Squat Clean (w. both hands on KB)
16-20 Strict Mountain Climbers“
* Rest 2 min between A, B & C.
Styrkur101
Metcon (No Measure)
A. Alt. E2.5M x 12 Sets (3 Rounds of Each)
A1. 10 Front Squats – Back Squats – Box Squats
4 Strict Chin Ups/Ring Rows
A2. 8 Front Squats – Back Squats – Box Squats
6/6 Single Arm DB Row
A3. 6 Front Squats – Back Squats – Box Squats
8 DB Lat Pullover
A4. 4 Front Squats – Back Squats – Box Squats
10 Banded Pulldowns
*Round 1: Front Squats – Round 2: Back Squats – Round 3: Box Squats
**Increase Weights from A1 to A4