Grandi 101 – –
“The best preparation for tomorrow is doing your best TODAY“
Hreysti101
Metcon (No Measure)
A. In 7 Minutes Finish 3-4 Rounds of:
4-8 Strict Pull Ups
6-10 Strict Dips (Rings, Rack, Box)
Optional: 8-12 Hand Release Pushups
B. Alt. EMOM x 8 Min
B1. 10-15 Pull Ups / C2B
B2. 10-15 HSPU (Anyhow)
*Break Up the Sets If You Need To.
Practice Breaking the Set Before Going to Failure and
Taking a Quick Rest Before Starting Again with the Last Reps
C. AMRAP 9 Min @85% Intensity
21 DU/42 SU
12 Dbl. DB Push Press (18/12 kg)
15/12 Cal Row
9 Dbl. DB Power Clean & Jerk (18/12 kg)
9 Burpee Over Rower
6 Dbl. DB Hang Snatch (18/12 kg)
Þrek101
Metcon (No Measure)
On a running clock – 4 Rounds for Quality of:
6-8/6-8 Half Kneeling Presses
12-16 Alt. Gorilla Row
8-10/8-10 Single Leg Russian Leg Lifts/ Toe Taps
Rest 1 minute then straight into AMRAP up to 30 min @YBTE of:
600/500m Bike
6/6 Single Arm KB Push Press
12 Drop Squats/Air Squats
6/6 Single Arm KB Clean/Jerk
12 Sprawls