Monthly Archives: January 2020

Grandi 101 – – View Public Whiteboard Hreysti101 Metcon (No Measure) Amrap x 13 min x 2 with 3 min rest in between @YBTE A) Amrap x 13 min: 6 Toes2Bar 8 Sprawl to Box Jump ca. 60/50cm Box 10 (5/5) OH Forward Lunges w.KB @medium weight 12/10 Cal AirBike REST 3 Minutes B) AMRAP […]

Grandi 101 – – View Public Whiteboard Hreysti101 Metcon (No Measure) A. E30s x 10 sets ;AHAFA (5 min) 1 Snatch High Pull + 1 Hang Snatch B. E90s x 10 sets (15 min) 30 Double-unders/50 Single-unders + 5-7 Power Snatch (or hang power snatch) @ca. 50% 1RM Power Snatch C. 3 rounds for quality […]

Grandi 101 – – View Public Whiteboard Hreysti101 Metcon (No Measure) A. E2M x 4 sets of: 10 Box Squat (low or high bar) ;AHAFA *Goal is to squat under 90° angle B. E4M x 5 sets @your best technical effort: 15/12 Cal Row 12 Weighted alt Box Step-ups ca. 50cm box ;AHAFA 24 Alt […]

Grandi 101 – – View Public Whiteboard Hreysti101 Metcon (No Measure) A. E2,5M x 4 sets, AHAFA: 3 No TNG Deadlift @ca. 80-85% 1RM + 30 sec Plank B. For time @Your best technical effort, 21-15-9 of: Deadlift @ca. 80/50kg Strict HSPU (use a box or weightplate under legs if you need to) Box Jumps […]

Grandi 101 – – View Public Whiteboard Hreysti101 Metcon (No Measure) A. In 8 min work your way up to 1RM Strict Barbell Press B. AMRAP 18 min @80-90% effort 3 Push Press + 1 Push Jerk @your max lift in A. 6 Push-ups 9 One Ring Subinated Row 6/6 Single arm hanging DB snatch […]

Grandi 101 – – View Public Whiteboard Grandi101 Metcon (No Measure) A. Alt EMOM x 30 min @you choose the volume. A1. 8/8 DB. Snatch to Lunge A2. 35 sec Jump rope, Anyhow A3. 10-30 sec Handstand Hold or Tripod Headstand A4. 20-30 sec Lateral Lunges A5. 15/15 sec Banded Pallow Scissor Kicks

Grandi 101 – – View Public Whiteboard Hreysti101 Metcon (No Measure) A. In Teams of 2, For time (30 min AMCAP) Change the reps up like you want but be smart 3 Rounds: 30 Toes to bar 30 Sprawls 30 Power Clean @ca. 40/25kg 30/24 Cal Bike 2 Rounds: 30 Pull-ups 30 Push-ups 30 Thrusters […]

Grandi 101 – – View Public Whiteboard Hreysti101 Metcon (No Measure) A. E2M for 12 min – Climb up to a heavy technical set: 2 Hang Power Snatch + 1 Snatch” B. E20s for 5 Min b1) 1 Power Snatch w.1sec stop in catch Straight to: b2) For Time: Best Technical Effort 45 Lateral Sprawls […]

Grandi 101 – – View Public Whiteboard Hreysti101 Metcon (No Measure) A. E3M x 5 sets – Back Squat (low or high) 1st set: 5 reps @ca. 80% 1RM 2nd set: 3-4 reps @ca. 85% 1RM 3rd set: 2 rep @ca. 90% 1RM Switch to Short Box Squat @85-90% Effort 4th 10-12 Reps 5th 10-12 […]

Grandi 101 – – View Public Whiteboard Hreysti101 Metcon (No Measure) A. Alt EMOM x 8 min A1. 3-4 Deadlift TEMPO: 4111 @ca. 70-75% 1RM Perfect form A2. 4-6 Mixed Grip Strict Pullups B. AMRAP 13 Min AMRAP 13 Min – 85% Effort With Empty Barbell 8 Deadlift 8 Barbell Row 8 Back Squat 8 […]