Grandi 101 – – View Public Whiteboard Hreysti101 Metcon (No Measure) A. E3M x 7 sets @90% effort 12/10 Cal AirBike 6-8 Hang Power Clean @medium to medium-heavy weight 6 Push Jerk @same weight 6 Lateral Burpees over bar Þrek101 Metcon (No Measure) A. E3M x 7 sets @90% effort 12/10 Cal Row 10 SeeSaw […]
Monthly Archives: ágúst 2020
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Grandi 101 – – View Public Whiteboard CREW101 Metcon (No Measure) A. AMRAP 12 min @easy tempo 15/12 Cal Row (strapless) damper >4/3 12 Alt Punt lunges @medium weight 10 Toe touches 8 Push-ups B. AMRAP 12 min @easy tempo 15/12 Cal AirBike (anyhow) 12 Alt Box Step-ups @medium weight 10 Bird dog 8 Dynamic […]
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Grandi 101 – – View Public Whiteboard Hreysti101 Metcon (No Measure) 3 x 7 min amrap’s Rest 2-3 min between A. AMRAP 7 min 8 Dumbbell Burpee Box Step-ups 60/50cm @medium weight 20 Steps Strict bear crawl 50 Run in place Jump rope B. AMRAP 7 min 7/7 Split stance WallBall 9/6kg 14 American Swings […]
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Grandi 101 – – View Public Whiteboard Hreysti101 Metcon (No Measure) A. Alt EMOM x 12 min @medium to medium-heavy weight A1. 1 High Hang Power Snatch + 1 Above knee hang Power Snatch + 1 Below knee hang Power Snatch + 1 OHS A2. 5-7 TNG Power Snatch B. For time @High effort 15 […]
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Grandi 101 – – View Public Whiteboard Hreysti101 Metcon (No Measure) A. E2.5M x 4 sets 5 Front Squat @ca. 70-75% 1RM + 10-15 Banded Front raises to overhead B. E4M x 4 sets @90-95% effort 20/15 Cal AirBike + 8-10 AtlasBall (slamball) Thrusters ;AHAFA + ca. 6/6m Super slow and controlled Suitcase Carry w. […]
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Grandi 101 – – View Public Whiteboard Hreysti101 Metcon (No Measure) A. E2.5M x 4 sets 10 Slow and controlled Bird Dog (keep spine neutral the whole time) + 4 No TNG Deadlift @ca. 80% 1RM B. AMRAP 12 min @80% effort 10 Alt Box Step-ups @medium weight 8-10 Box HSPU 10 Slow and controlled […]
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Grandi 101 – – View Public Whiteboard Hreysti101 Metcon (No Measure) A. EMOM x 12 min ;build across 2 TNG Power Clean + 1 Strict Press + 2-3 Shoulder to overhead + 2 Front Squat B. Alt EMOM x 12 min @challanging weight B1. 8 Bent over barbell row + 3/3 Single leg downward facing […]
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Grandi 101 – – View Public Whiteboard Hreysti101 Metcon (No Measure) A. AMRAP 12 min 15/10 Cal Row (strapless) 9 Power Clean @ca. 40% 1RM Clean 12 AirSquat 6 Sprawls B. AMRAP 12 min 15/10 Cal AirBike (anyhow) 9 Box Jumps 12 Alt Pistols (scale as needed) 6 Banded Pull aparts (tempo 2211) Þrek101 Metcon […]
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Grandi 101 – – View Public Whiteboard CREW101 Metcon (No Measure) A. AMRAP 12 min @comfortable tempo 20/15 Cal Row (strapless) ;damper under 4/3 10/10 Lateral Lunges w. rotation + side bend 10/10 Single arm OH Alt high knee raises over box 60/50cm B. AMRAP 12 min @comfortable tempo 20/15 Cal AirBike 10 Bent over […]
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Grandi 101 – – View Public Whiteboard Hreysti101 Metcon (No Measure) A. 5 Rounds For time of: 5 Clean (squat clean if you can)@ca. 50% 1RM Clean 5 Shoulder to overhead 5 Front Squat 5 Deadlift 50 Run in Place w. high knee raises Rest exactly 1 min before starting again *same bar the whole […]