Grandi 101 – –
Ok Monday! Let’s do this!
Hreysti101
Metcon (No Measure)
A. 4 x 5 Min AMRAP’s @80-90% Intensity
A1. 5 Min AMRAP
15-12-9 Reps of:
Cal Row (♀ do 12-9-6)
Toes to Rings
Remaining Time: AMRAP of Double Unders
A2. 5 Min AMRAP
12-9-6 Reps of:
Atlas Ball Over Shoulder (40/25 kg)
HSPU (anyhow)
Remaining Time: AMRAP of SA. Devils Press (22/14 kg)
A3. 5 Min AMRAP
9-12-15 Reps of:
Cal Row (♀ do 6-9-12)
Hand Release Pushups (♀ do 6-9-12)
Remaining Time: AMRAP of Double Unders
A4. 5 Min AMRAP
6-9-12 Reps of:
Atlas Ball Over Shoulder (40/25 kg)
Pull Ups (anyhow)
Remaining Time: AMRAP of SA. Devils Press (22/14 kg)
*3 Min Rest Between Each AMRAP
Þrek101
Metcon (No Measure)
A. For Time @Your Best Technical Effort
1200/1000 m Bike
22-16-10 reps of:
DBL KB Push Press (Scale to single arm)
Alt. Single Leg Russian Leg Lifts (ToeTaps/ T2B)
Box Jumps (Step Ups)
1400/1200m Bike
22-16-10 reps of:
DBL KB Deadlift @same-weight
Toe Touches
Air Squats
1600/1400m Bike
22-16-10 reps of:
DBL KB Front Squats @same-weight
Heel Taps x2
Burpees (Sprawls)
1800/1600 m Bike
Time Cap: 32 minutes