Grandi 101 – –
„If You See Someone Without A Smile, Give Them Yours“
Hreysti101
Metcon (No Measure)
In Teams of Two – Amrap 30 minutes
40-30-20
Hang Power Clean (60/40)
80-60-40
Wall Balls / Air Balls
30-20-10 reps of
Shoulder To Overhead (same weight)
60-40-20
Box Jump Over
Max Rounds, I Go You Go
3 Clusters (Squat Clean Thruster)
6 Lateral Burpees/Sprawls Over Bar
10/8 Cal Bike
Þrek101
Metcon (No Measure)
A. Tabata 20 on 10 off x 8, 1 min rest between rounds
A1. AirSquats (Drop Squats) vs. Hike Swing
A2. Forward Lunges (w. KB in Front Rack) vs. Sprawls
A3: Single Leg Kb Romanian Deadlift (L/R)
A4. Jumprope (anyhow) vs. Mountain Climbers
A5: V-Up Hold vs. Superman Hold
A6. Single Arm KB Hang Snatch (L/R)
A7: AMRAP x 4 min:
6 Sumo Deadlift High Pull – 6 Kb Squat Clean (both hands on Kb) – 6 Sprawls –
24 Double unders / 48 Single unders
A8. AMRAP x 4 min: Row for meters