Monthly Archives: November 2019

Grandi 101 – – View Public Whiteboard Hreysti101 Metcon (No Measure) A. “The Seven – ish” 7 Rounds For Time 7 HSPU (anyhow) 7 Thrusters @ca. 50/35kg 7 Knees-to-Elbows 7 Deadlifts @ca. 90/60kg 7 Burpees 7 Kettlebell Swings 24/16kg 7 Pull-Ups (anyhow) *This is a scaled version of seven, and you are welcome to scale […]

Grandi 101 – – View Public Whiteboard Hreysti101 Metcon (No Measure) A. 12 min technique and work in: HSPU (anyhow) *strict before kipp B. AMRAP 17 min, In Teams of two @90-95% effort 10/8 Cal AirBike + 15m Single arm OH Walking lunges @medium weight (be able to walk fast with it) + 5-10 HSPU […]

Grandi 101 – – View Public Whiteboard Hreysti101 Metcon (No Measure) A. 12 min technique and work in: Beat Swings – Semi kipping – Kipping Pull-ups B. AMRAP 16 min @your best technical effort 4 Strict Press @ca. 50% 1RM Press 4 Pull-ups (anyhow) 4 Sprawls 6 Push Press @same bar 6 Pull-ups (anyhow) 6 […]

Grandi 101 – – View Public Whiteboard Hreysti101 Metcon (No Measure) A. Alt Intervals, 30 sec on : 30 sec off x 6 sets each (30 min) A1. AirBike (anyhow) A2. Alt DB Snatch @medium weight w. 1 sec pause at top (in a lock out) A3. Jump rope (anyhow) A4. Goblet Squat @medium weight […]

Grandi 101 – – View Public Whiteboard Hreysti101 Metcon (No Measure) A. 10 min technique and work in: Ring dips – Box ring dips B. AMRAP 17 min @your best technical effort 5 Strict Ring dips 10 Hang Power Clean @ca. 43/30kg 5 Strict Pull-ups 10 Sprawls 5 Strict Toes to bar 20 Lateral jumps […]

Grandi 101 – – View Public Whiteboard Hreysti101 Metcon (No Measure) A. E2.5M x 4 sets ;AHAFA 3/3 High bar Reverse lunges + 10 Explosive Russian KB Swings B. AMRAP 20 min, In teams of two: Person 1: Row (anyhow) Person 2: 15/15m Suitcase Farmers Carry ;AHAFA + 30m AtlasBall Carry ;AHAFA *Change when P2 […]

Grandi 101 – – View Public Whiteboard Grandi101 Metcon (No Measure) A. Alt Intervals, 90 sec on : 30 sec off x 3 sets of each @choose your effort A1. 6-8/6-8 Windmills @medium to heavy weight + Remaining time: Sprawl to deep squat (never stand tall) A2. 30 sec Lateral speed plate jumps to 10cm […]

Grandi 101 – – View Public Whiteboard Hreysti101 Metcon (No Measure) A. E2.5M x 5 sets; AHAFA 6 Bench Press + 4-6 Strict Chin-ups for height (add weight if you can) B. AMRAP 12 min, Barbell only @your best technical effort 6 Push press + 6 Push Jerk 12 Bent over barbell row 12 Hang […]