Grandi 101 – –

“Wake up every morning and tell yourself…I can do this!“

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Hreysti101

Metcon (No Measure)

Partner Workout!

Split reps up like you want.

30 minutes of FUN!

50 Cal Row

40 Power Clean (AHAFA)

30 Pullups

40 Deadlift (same bar)

50 Cal Row

40 Shoulder To Overhead

30 Pullups

40 Front Squats

1 minute Rest before:

Max Rounds I Go, You Go

3 Burpees over Bar

5 Clean and Jerk

7/9 Cal Row

* One whole round for partner before switching.

Time Cap: 30 minutes

Individual version

30 minutes of FUN!

Two Rounds:

15/12 Cal Row

10 Power Clean (AHAFA)

8 Pullups

10 Deadlift (same bar)

15/12 Cal Row

10 Shoulder To Overhead

8 Pullups

10 Front Squats

Rest 1 minute before:

Max Rounds up to 30 minutes

3 Burpees over Bar

5 Clean and Jerk

7/9 Cal Row

Time Cap: 30 minutes

Þrek101

Metcon (No Measure)

A. Tabata – 20 sec ON : 10 sec OFF x 8 sets each – @Your Best Technical Effort

*rest 1 min between

A1. Air Squats vs. Cossack Squats

A2. KB Hike Swing vs. KB Romanian Deadlift

A3. Box Jumps (step down)/ Step Ups

A4. Bent Over KB/DB against support (L/R)

A5. Side Plank (L/R)

A6. KB Snatch to Forward Lunge (L/R)

A7. Sprawls on Atlas Ball vs. Atlas Ball hold with high knee raises

A8. Atlas Ball Over Shoulder; AHAFA

Athugasemdir

athugasemdir