Grandi 101 – –

“Friends who train together, stay together“

Vina-vikan hefst í dag 🙂

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Metcon (No Measure)

A. In 13 minutes finish 4-5 Rounds, AHAFA of:

8-10 DB Bench Presses

4-6 Strict ChinUps (Ring Row, PullDown)

20-30 Sec Hollow Hold/V-up Hold

B. Alt. EMOM x 15 min; AHAFA

B1. 8-12 DBL KB Hang Clean

B2. 8-12 DBL KB Shoulder2Overhead

B3. 8-12 Sprawls over KB


Metcon (No Measure)

A. AMRAP x 20 min @YBTE:

20/16 Cal Bike

2 Rounds of:

12 (8/8) Dumbell Clean&Shoulder2Overhead

10 Drop Squats/Air Squats

8 Toe Touches

20/16Cal Bike

2 Rounds of:

8 PushUps (or reps that allows you to go unbroken)

10 Medball Thrusters

16 Alt. Russian Twist (with medball)

B. AMRAP x 6 min @YBTE

Ascending ladder….1-2-3-…

Cal Bike


*Rest 2 minutes between A & B


Metcon (No Measure)

A. E90s x 8 Sets (Build Up)

1 Push Press

1 Push Jerk

1 Split Jerk

B. In 10 Minutes Finish 3-4 Rounds of:

4 Barbell Pendlay Rows

6 Dips

12 Double KB/DB Bent Over Row

8 Double KB/DB Z-Press

C. In 6 Minutes Finish Max Reps of:

Banded Tricep Pushdowns

*Every Time You Break, Perform:

20 Sec OH Hold