Monthly Archives: júní 2020

Grandi 101 – – View Public Whiteboard Hreysti101 Metcon (No Measure) A. E2.5M x 4 sets 5 No TNG Deadlift @ca. 70-75% 1RM (100% solid form) + 5/5 Box pistols w. non working foot sliding behind box ;AHAFA B. AMRAP 15 min @90% effort 10/8 Cal AirBike + 10 Russian KB Swings @ca. 32/24kg + […]

Grandi 101 – – View Public Whiteboard Hreysti101 Metcon (No Measure) A. In 12 min work your way up to 2RM Back Squat (low or high) B. Alt EMOM x 15 min B1. 15 Unbroken WallBalls B2. 10-15 Toes to bar + 3-5 Target burpees B3. ca. 30-40 sec Row (strapless) Þrek101 Metcon (No Measure) […]

Grandi 101 – – View Public Whiteboard Grandi101 Metcon (No Measure) A. Alt EMOM x 30 min @YBTE: A1. 40 sec Run in place Jump rope A2. ca. 8/8 Over and Under hurdles A3. 12-16 SeeSaw Press @medium weight + 5-7 Sprawls A4. 6-10/6-10m Single arm OH Walking lunges @medium weight A5. 8-10 Toes to […]

Grandi 101 – – View Public Whiteboard Hreysti101 Metcon (No Measure) A. EMOM x 12 min ;build across: 1 Perfect Power Clean w. 2 sec pause at catch + 2 Push Press + 2-3 Jerk (anyhow) B. AMRAP 13 min @your best technical effort: 6-8 Rope Pull-ups OR 2-4 Bar Muscle-ups 8-10 Box HSPU OR […]

Grandi 101 – – View Public Whiteboard Hreysti101 Metcon (No Measure) A. AMRAP 30 min, In teams of two, change the reps up like you want. 1000/800m AirBike 50 Partner WallBall over pull-up bar 50 Alt DB Snatch @medium weight 2 Run around the house (together) 50 Toes to bar 50 Push-ups Þrek101 Metcon (No […]

Grandi 101 – – View Public Whiteboard Hreysti101 Metcon (No Measure) A. E2M x 4 sets 3-4 Strict Press ;AHAFA + 3-4 Perfect Power Jerk w. 2 sec Pause in catch B. Alt EMOM x 20 min B1. 8-10/8-10 Single arm One Ring ring row w. slight rotation B2. 2 x 15m Heavy Farmers Walk […]

Grandi 101 – – View Public Whiteboard Hreysti101 Metcon (No Measure) A. AMRAP 30 min, In teams of two, change the reps up like you want. 20/15 Cal Row 20 Alt Single arm Devil Press @ca. 20/14kg 20/15 Cal AirBike 30 Single arm Thrusters @same weight 2 Run around the house (together) 40 Single arm […]

Grandi 101 – – View Public Whiteboard Hreysti101 Metcon (No Measure) A. EMOM x 10 min ;build across 1 Snatch High Pull + 1 Above knee Hang Power Snatch + 1 Below knee Hang Power Snatch + 1 Snatch B. E90s x 10 sets (15 min) 5-6 TNG Power Snatch @medium weight + 30 Double-unders […]

Grandi 101 – – View Public Whiteboard Hreysti101 Metcon (No Measure) A. E2M x 4 sets 5 Overhead OR Front Squat @ca. 70% 1RM *if your struggling with your OHS then do FS B. Alt EMOM x 12 min ;technique focus! B1. 2 High hang Muscle Snatch + 3 Hang Power Snatch + 4 OHS […]

Grandi 101 – – View Public Whiteboard Hreysti101 Metcon (No Measure) A. E2.5M x 4 sets 4 Pendlay / Dead Row ;AHAFA + 5 Romanian Deadlift + 6 TNG Deadlift *same bar the whole way threw B. E30s x 15 sets ;build across (7.5min) 2 Power Clean *start at medium weight then build up to […]