Grandi 101 – –
“You don’t have to be extreme. Just consistent.“
Hreysti101
Metcon (No Measure)
A. E2.5M x 4 Sets
8-6-4-4 Back Squats @70-80% of 1RM
6-10 Ring Rows (Hardest Version You Can Do)
B. In 8 Minutes Finish 3-4 Rounds For Quality:
8/8 Bulgarian Split Squats (Weighted)
14-18 KB SeeSaw Presses
*Weight On Both Movements Light to Medium,
Focus on Quality Reps
C. For Time @85% Intensity:
30-20-10 Reps Of:
Bike (Cal)
20-15-10 Reps Of:
Burpee to Target
Time Cap: 9 Min
Þrek101
Metcon (No Measure)
A. Alt Intervals 2 min On on, 1 min Off x 4 sets each (24 min) @YBTE
A1. 6-8/6-8 DB Hang Power Snatch
8-10 Drop Squats (from plate)
Remaining time: Row
A2. 6-10/6-10 Reverse Lunges w. DB in Front Rack
8-12 Sprawls
Remaining time: Single Arm Devils Press
B. Tabata Bonus
4 minutes – 20 sec ON 10 sec „Off“
20 sec Side Plank (L/R) 10 sec Regular plank