Grandi 101 – –
Rise & shine
It’s exercise
Time!
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