Monthly Archives: July 2020

Grandi 101 – – View Public Whiteboard Hreysti101 Metcon (No Measure) *A.T.H -> Hreysti101 og Þrek101 gera nkl sömu æfingu þennan dag 🙂 A. EMOM x 10 min ;build across 2 Dbl KB Clean + 2-3 Front Squat B. AMRAP 18 min @your best technical effort 16 Alt DB Snatch @medium weight 8 Pull-ups (anyhow) […]

Grandi 101 – – View Public Whiteboard Hreysti101 Metcon (No Measure) A. E2.5M x 4 sets 6-8/6-8 Bulgarian Split Squat ;AHAFA + 20-30 Russian Twist B. E4M x 4 sets @high effort! 15/12 Cal AirBike + 25 Double-unders / 40 Single-unders + 15 Unbroken Thrusters @ca. 30/20kg (maybe less maybe more) + 7 Burpees Þrek101 […]

Grandi 101 – – View Public Whiteboard Hreysti101 Metcon (No Measure) A. AMRAP 30 min, In Teams of two, change the reps up like you want 2000/1500m Row (anyhow) 60 DB Snatch @ca. 22/15kg 40 Toes to bar 3000/2200m AirBike (anyhow) 60 WallBalls 40 Pull-ups (anyhow) 20 Burpee Box jumps 60/50cm Þrek101 Metcon (No Measure) […]

Grandi 101 – – View Public Whiteboard Hreysti101 Metcon (No Measure) A. E90s x 6 sets 3 Strict Press @ca. 85% 1RM + 3-5 Push Press + 1 Jerk (anyhow) B. Alt EMOM x 20 min B1. 8-10 Shoulder to overhead @ca. 50% of best set in A. B2. 10-14 Rope Pull-up B3. 1/1 Turkish […]

Grandi 101 – – View Public Whiteboard Hreysti101 Metcon (No Measure) A. AMRAP 13 min 15/10 Cal Row (strapless) 9 Power Clean @ca. 50% 1RM Clean 6 Strict Pull-ups OR 2-3 Muscle ups (bar or ring) B. AMRAP 13 min 15/10 Cal AirBike (anyhow) 12 Wall Balls 9/6kg to 3.05/2.75m 9 Toes to bar Þrek101 […]

Grandi 101 – – View Public Whiteboard CREW101 Metcon (No Measure) 3 x 7 min amrap’s @easy tempo Rest 2 min between A. AMRAP 7 min 10/8 Cal Row 12 Romanian KB Deadlift @ca. 32/24kg 8 Over and under hurdles B. AMRAP 7 min 10/8 Cal AirBike 12 Floor Press @medium weight 8 Alligator rolls […]

Grandi 101 – – View Public Whiteboard Hreysti101 Metcon (No Measure) A. “DT” 5 Rounds for time: 12 Deadlift 9 Hang Clean 6 Shoulder to overhead *weight on the bar should be so you can do the first round fast and unbroken but not over 70/50kg ** Time Cap 14 min B. AMRAP 10 min, […]

Grandi 101 – – View Public Whiteboard Hreysti101 Metcon (No Measure) A. E2M x 4 sets 5 Overhead Squat ;AHAFA (@ca. 70%1RM OHS) + 6-8 Strict Toes to bar /knee to chest B. Alt EMOM x 18 min B1. 15-20 OHS @barbell only B2. 7-10 Burpee Box Jumps B3. 40 sec AirBike (anyhow) Þrek101 Metcon […]

Grandi 101 – – View Public Whiteboard Hreysti101 Metcon (No Measure) A. E2.5M x 4 sets 5 No TNG Deadlift @ca. 70% 1RM + 5-7/5-7 Box Pistols w. non working foot sliding behind box ;AHAFA B. E15s x 32 sets (8 min) 1 Power Clean @ca. 50-60% 1RM C. Row 500m @ALL OUT effort! Þrek101 […]

Grandi 101 – – View Public Whiteboard Hreysti101 Metcon (No Measure) A. E3M x 4 sets 4-6 Strict Chin-ups for hight OR 1-3 Strict Muscle-ups ;AHAFA + 6-8/6-8 Half Kneeling Press ;AHAFA + 8-12 Russian Leg lifts on bench B. Alt EMOM x 12 min B1. 6-10 Pull-ups (anyhow) + 4-6 Target Sprawls B2. 10-15 […]