Grandi 101 – –

„Sometimes a workout is all the therapy you need“

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Hreysti101

Metcon (No Measure)

A. AMRAP 24 Minutes @70% Intensity

6 Squat Clean (60/40 kg)

12 HSPU (anyhow)

36 DU/54 SU

4 Squat Clean (70/48 kg)

12 Dbl. Dumbbell Thrusters

36 DU/54 SU

2 Squat Clean (80/55 kg)

12 Dbl. Dumbbell Devils Press

36 DU/54 SU

Do Singles in the Cleans, Focus on Execution Rather than Speed.

Pick a Relatively Comfortable Weight on the Dumbbells, not too Heavy!

*Warm Up & Movement Circuit of the Day

In 7 Minutes Finish 2-3 Rounds of:

4 Pike Thoracic Extension w. 5 Sec Pause (Use Box or Wall)

6/6 Half-Kneeling Bottoms Up KB Press

8 (4/4) ATG Split Squats

10 Kang Squats (w. Barbell or PVC)

Þrek101

Metcon (No Measure)

A. AMRAP 22 Min @YBTE

40 Cal Bike

1-2 Wall Walks

20 KB Squat Clean with both hands on kb)

1-2 Wall Walks

300 m Run

1-2 Wall Walks

20 (10/10) Single Arm KB Thrusters

1-2 Wall Walks

B. Ascending Ladder for 5 minutes @YBTE

1-2-3-4-5 ….

Cal Bike

Ground 2 Overhead with Plate

Forward Lunges with Plate Overhead (L/R)

Athugasemdir

athugasemdir