Grandi 101 – –

„Do a little more each day than you think you can possibly do“

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Hreysti101

Metcon (No Measure)

31 Minute Partner AMRAP

Five Different Triplets. Finish 4 Rounds (2 Rounds Each Partner) of Each Triplet.

Finish A Whole Round Before Switching, I Go You Go Style.

150m Run (Together) at the Start and Between Each Triplet.

Triplet 1

8 Deadlifts (43/30 kg)

8 Pullups / CTB Pullups

8 DB Goblet Squats (22/14 kg)

Triplet 2

7 Power Cleans (43/30 kg)

7 Box Jumps

7 Alt. DB Snatch (22/14 kg)

Triplet 3

6 STOH (43/30 kg)

6 Toe To Bar

6 DB Single Arm OH Reverse Lunges (22/14 kg)

Triplet 4

5 Hang Clean & Jerk (43/30 kg)

5 Box Jump Overs

5 Alt. DB Single Arm Hang Cluster (22/14 kg)

Triplet 5

4 Thrusters (43/30 kg)

4 Burpee Pull Up / BMU

4 Alt. Single Arm Devils Press (22/14 kg)

Into 1-2-3-4-5…

Run Laps Around The House (Together)

Reps (Each Partner) of Grandi Complex (50/35 kg)*

*Grandi Complex:

1 Deadlift

1 Power Clean

1 STOH

1 Hang Clean & Jerk

1 Thruster

Þrek101

Metcon (No Measure)

Alt. Tabata sets – 20 sec ON : 10 sec OFF x 8 sets @YBTE

1. Half Kneeling KB/DB Strict Presses (L/R)

2. Goblet Squats (Air Squats)

3. Ski-Erg (20 sec fast – 10 sec slow)

4. Alternating Dumbell Snatch

5. Jump Rope (anyhow) vs. Inchworm to pushup

6. Hollow Hold vs. „“Superman““ Hold

7. Dumbell Hang Squat Clean to Thruster (cluster) (L/R)

8. Burpee to Target

Athugasemdir

athugasemdir