Grandi 101 – –
„The most important investment you can make is in yourself“
Hreysti101
Metcon (No Measure)
A. EMOM x 16 Min
A1. EMOM x 5 Min (light weight)
2 Hang Snatch High Pull
1 Hang Muscle Snatch
1 Hang Power Snatch
A2. EMOM x 5 Min
2 Hang Power Snatch
1 Power Snatch
A3. EMOM x 6 Min
1-2 Power Snatch
Rest 2 Min
B. Intervals @90% Intensity:
3-2.5-2 Min On, 90 Sec Off x 3 Rounds
10 Power Snatch (50/35 kg)
15 Russian KB Swings (32/24 kg)
Remaining Time: Wall Balls
Þrek101
Metcon (No Measure)
A. Finish ca. 4 rounds in 12 min for Quality, AHAFA
6-8 / 6-8 Single Arm DB Row against support
10 Lateral Box step overs (with DB or DB’s)
6-8 / 6-8 DB Push Press
10/10 Side Plank w. Leg raises, slow and controlled
* Rest 2 minutes before B
B. AMRAP x 16 min @Your Best Technical Effort
150m Run or 12/10 Cal Bike
10 KB’ Sumo Deadlift High Pull
8/8 Split squats (with KB Overhead or in Front rack)
3 rounds of:
10 Strict Mountain Climbers (Crossbody)
10 Toe Touches