Grandi 101 – – View Public Whiteboard Grandi101 Metcon (No Measure) A. 4 x 10 min AMRAP’s In teams of two: A1. I GO YOU GO – 1 Round Each 10/8 Cal Row 12 WallBalls 16 Russian Twist A2. I GO YOU GO – 1 workout then switch 10/10 Cal AirBike 10/10 Single DB Clean&Press […]
Monthly Archives: December 2019
30
Dec
Dec
Grandi 101 – – View Public Whiteboard Hreysti101 Metcon (No Measure) A. Alt E90s x 3 sets each A1. 8 No TNG Deadlift ;AHAFA (ca.60-65% 1RM) A2. 6-8 Strict Chin-ups ;AHAFA A3. 30 sec V-up Hold B. AMRAP 12 min @your best technical effort 2 Burpees + 4 Russian KB Swings @ca. 24/16kg + 6 […]
29
Dec
Dec
Grandi 101 – – View Public Whiteboard Grandi101 Metcon (No Measure) A. AMRAP 26 min @your best technical effort 10 Cal Row/AirBike (anyhow) 15 KB Sumo deadlift high Pull @ca. 24/16kg 20 Anchored sit-ups (KB) 10 Cal Row/AirBike (anyhow) 15 WallBalls 10/10 SideBends @medium weight
28
Dec
Dec
Grandi 101 – – View Public Whiteboard Hreysti101 Metcon (No Measure) A. Alt Intervals, 2 min on : 30 sec off x 4 sets each (30 min) A1. 1 min Row (anyhow) + AMRAP: 5 Push-ups + 10 AirSquat A2. 1 min AirBike (anyhow) + AMRAP: 5 V-ups + 5 Pull-ups A3. 1 min Heavy […]
27
Dec
Dec
Grandi 101 – – View Public Whiteboard Hreysti101 Metcon (No Measure) A. E2.5M x 4 sets ;AHAFA 6-8 Bench Press + 6/6 DB Bicep Curls B. Alt Intervals, 1 min on : 30 sec off x 3 sets each B1. AirBike (anyhow) B2. 30/30 sec Side Throw to wall (SlamBalls) B3. Balance Burpee to plate […]
26
Dec
Dec
Grandi 101 – – View Public Whiteboard Hreysti101 Metcon (No Measure) A. For time, In teams of two, split the reps up like you want: 30 Thrusters 30 Pull-ups (anyhow) 20 Thrusters 20 Pull-ups (anyhow) 10 Thrusters 10 Pull-ups 30 Squat Clean (power if needed) 30 Push-ups 20 Squat Clean 20 Push-ups 10 Squat Clean […]
24
Dec
Dec
Grandi 101 – – View Public Whiteboard Hreysti101 Metcon (No Measure) A. For time @your best technical effort 12 days of Christmas: 1 Deadlift 2 Hang Power Clean 3 Front Squat 4 Strict Press 5 Back Squat 6 Push press 7 Thrusters 8 Hang Squat Clean 9 Push Jerk 10 Hang Power Snatch 11 OHS […]
23
Dec
Dec
Grandi 101 – – View Public Whiteboard Hreysti101 Metcon (No Measure) A. Alt E90s x 3 set each (12 min) A1. 6-8 Strict Press @AHAFA A2. 10-12/10-12 Single Arm DB row against support ;AHAFA B. E2M x 3 sets each @95% effort B1. 10/8 Cal AirBike + 8 Box Jumps 60/50cm + 6 Burpees B2. […]
22
Dec
Dec
Grandi 101 – – View Public Whiteboard Grandi101 Metcon (No Measure) A. Alt Intervals, 3 min on : 1 min off x 8 set each A1. 90 sec AirBike + Then AMRAP: 5 Pull-up (anyhow) – 10 Push-ups – 15 AirSquat A2. 90 sec Row + Then AMRAP: 5 Strict Toes to bar – 10 […]
21
Dec
Dec
Grandi 101 – – View Public Whiteboard Hreysti101 Metcon (No Measure) A. AMRAP 28 min – In Teams of Two, one full round before change: 20/15 Cal AirBike 15 Toes to bar 10 Squat Clean @ca. 50% 1RM Clean *If squat cleans are taking you to long start power cleaning Þrek101 Metcon (No Measure) Tabata […]