Grandi 101 – –

Rise & shine
It’s exercise
Time!

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Hreysti101

Metcon (No Measure)

3x 10 min partner AMRAPS @Your Best Technical Effort

A. AMRAP 10 min

10/8 Cal Row

12 Alt DB Snatch

10 Box Jumps (step down)

(Change after each workout)

B. AMRAP 10 min

40 Hang Power Clean (50/35kg)

30 FrontSquats

20 Toes2Bar

(Split reps like you want)

C. AMRAP 10 min

4 Thrusters (ca. 50/35)

5 Lateral Burpees over Bar

6 Cal Row

(Change after one full round)

*Rest 1 minutes between AMRAP’S

Individual version:

A. AMRAP 10 min

10/8 Cal Row

12 Alt DB Snatch

10 Box Jumps (step down)

B. AMRAP 10 min

10 Hang Power Clean (50/35kg)

8 FrontSquats

6 Toes2Bar

C. AMRAP 10 min

4 Thrusters (ca. 50/35kg)

5 Lateral Burpees over Bar

6 Cal Row

*Rest 1 minutes between AMRAP’S

Þrek101

Metcon (No Measure)

A. Tabata – 20 sec ON : 10 sec OFF x 8 sets, @Your Best Technical Effort

A1. KB Goblet Squat vs. Alternating Reverse Lunges (with KB optional)

A2. KB Hang Clean (L/R)

A3. JumpRope (anyhow) vs. KB Toe Taps

A4. KB Hike Swing

A5. Plank with KB Pull Through vs. V-up Hold

A6. KB Shoulder to overhead L/R

A7. KB Squat Clean (with both hands on KB) vs. Burpees

A8. Atlas Ball Over Shoulder

*Rest 1 minute between sets

Athugasemdir

athugasemdir