Grandi 101 – –
“The best project you’ll ever work on is you“
Hreysti101
Metcon (No Measure)
A. EMOM x 15 Min @YBTE
A1. Min 0-5
1 Low Hang Power Clean + 1 Front Squat + 1 High Hang Squat Clean
A2. Min 5-10
1 Power Clean + 1 Front Squat + 1 Low Hang Squat Clean
A3. Min 10-15
1-2 Squat Clean
B. For Time – 13 Min Time Cap
45/36 Cal Bike
–then–
21-15-9
Bar Facing Burpee
Hang Power Clean (43/30 kg)
–then–
45/36 Cal Bike
B. For Time – 13 Min Time Cap
45/36 Cal Bike
–then–
21-15-9
Bar Facing Burpee
Hang Power Clean (43/30 kg)
–then–
45/36 Cal Bike
Þrek101
Metcon (No Measure)
On A Running Clock @Your Best Technical Effort:
400/300m Row
21-15-9 reps of
Double KB/DB Push Press @medium
Russian Leg Lifts
AirSquats
500/400m Row
21-15-9 reps of
Double KB/!DB Deadlift @medium
Toe Touches
PushUps
600/500m Row
21-15-9 reps of
Double KB/DB Front Squats @medium
Sit Ups
Burpees
TimeCap: 28 Minutes
If you finish within the TimeCap row as many meters as possible up to 28 minutes!
Styrkur101
Metcon (No Measure)
A. In 12 Minutes Finish 4-5 Rounds of:
4 Front Squats @75% of 1RM
8 Strict Chin Ups/Ring Rows
12 (6/6) Staggered Stance RDL
B. AMRAP 12 Min:
8 Zombie Squats (Light)
16 Double DB/KB Alt. Bent Over Row
24 (12/12) Single Leg Glute Bridge
C. 3 Unbroken Rounds For Quality
10 Goblet Squats
10 American KB Swings
10 Alt. KB Reverse Lunges
(Try to hold on to the KB through all the rounds)