Grandi 101 – –

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Metcon (No Measure)

A. EMOM x 8 min; Build your way up

1 Snatch High Pull + 1 Power Snatch + 1 OHS

B. EMOM x 8 min; Build you way up

2 No TNG Snatch

C. You have 10 min to work you way up to daily 1RM Snatch


Metcon (No Measure)

A. Chipper

In teams of two, split reps up like you want

4 Round for time:

40 Cal AirBike

40 Alt DB Snatch @ca. 20/14kg

40 Goblet Squat @ca. 24/16kg

40 KB Shoulder to overhead @same weight as in goblet sq

2 Rope Climbs

*If you finish within 30 min, the pair bikes as many cal as possible to 30 min mark.

*Time Cap: 30 min


Metcon (No Measure)

Fyrir þá sem vilja taka smá styrk í Open Gym 🙂

A. E3M x 3 sets

6 Back Squat (low or high) @ca. 70% 1RM + 10/10 Side Plank w. rotation (use weight if you want)

B. E3M x 3 sets ;AHAFA

8-10/8-10 Single arm OH Split Squat + 8-10 Dbl DB Bench Press + 20 Russian Twists

C. Alt EMOM x 9 min

C1. ca. 30 sec Banded side steps pull apart

C2. ca. 30 sec Cuban rotations @light weight ca. 1.5-2.5kg

C3. ca. 30 sec BW Cossack Squat