Grandi 101 – – View Public Whiteboard Hreysti101 Metcon (No Measure) A. E2M x 6 sets 1-2 Snatch Balance (as deep as you can) + 3-4 OHS B. AMRAP 10 min 20 Jumping lunges 15 Toe touches 10 American Swings @ca. 24/16kg 5 x 5 sec L-sit (rest as little between sets) Þrek101 Metcon (No […]
Monthly Archives: ágúst 2020
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Grandi 101 – – View Public Whiteboard Hreysti101 Metcon (No Measure) A. E2M x 6 sets 8 TNG Deadlift @ca. 50-60% 1RM + 10/10 Side Plank w. rotations (weighted if you can) B. For time @Max effort 1200/1000m Row Þrek101 Metcon (No Measure) A. E2M x 6 sets 8-10 Dbl KB Deadlift ;AHAFA + 8-10 […]
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Grandi 101 – – View Public Whiteboard Hreysti101 Metcon (No Measure) A. E3M x 6 sets 5 TNG Power Clean @ca. 50% 1RM PC + 3 Push Press + 5 Bent over barbell row (tempo 2211) + 5-7 Burpee Box Jumps 60/50cm *you should get at least 1 min rest before next set B. AMRAP […]
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Grandi 101 – – View Public Whiteboard Hreysti101 Metcon (No Measure) 3 x 6 min amrap’s @90+% effort Rest 2-3 min between A. AMRAP 6 min 10/8 Cal Row 9 AirSquat 8 Lateral Sprawls over rower B. AMRAP 6 min 50 Run in Place jump rope 9 Russian KB Swings @ca. 32/24kg 8 Push-ups C. […]
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Grandi 101 – – View Public Whiteboard Hreysti101 Metcon (No Measure) A. EMOM x 8 min; Build across 1 Snatch High Pull + 1 Power Snatch + 1 OHS B. EMOM x 8 min; Build across 2 No TNG Snatch C. You have 8 min to work your way up to daily 1RM Snatch (anyhow) […]
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Grandi 101 – – View Public Whiteboard CREW101 Metcon (No Measure) A. EMOM x 24 min (4 on each before moving on) @ 70-80% effort *rest 1 min between each 4 x emom A1. EMOM x 4 sets: 40 sec SkiErg A2. EMOM x 4 sets: 8/8 Single arm Snatch to Forward lunge @medium weight […]
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Grandi 101 – – View Public Whiteboard Hreysti101 Metcon (No Measure) A. „Filthy Fifty“ -ish For Time 50 Box Jumps 60/50cm 50 Bent over barbell row @barbell only 50 Kettlebell Swings 16/12kg 50 Forward Lunges 50 Toe touches 50 Push Presses @barbell only 50 Back Extensions 50 AirBall 9/6kg 50 Burpees 50 Double-Unders / 100 […]
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Grandi 101 – – View Public Whiteboard Hreysti101 Metcon (No Measure) A. Alt EMOM x 9 min ;AHAFA A1. 5-6/5-6 Half Kneeling Press A2. 10-12/10-12 Single arm Row @same weight as in Press A3. ca. 10-15/10-15 sec Cross Diagonal Plank Hold B. E90s x 8 sets (12 min) 5 TNG Power Clean @ca. 50% 1RM […]
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Grandi 101 – – View Public Whiteboard Hreysti101 Metcon (No Measure) A. E5M x 5 sets @95-100% effort!! 15/12 Cal Row 8 AtlasBall Over shoulder ;AHAFA 30 Double-unders / 50 Single-unders 12 Thrusters @ca. 30/20kg 6 Lateral Burpees over bar Þrek101 Metcon (No Measure) A. EMOM x 24 min (4 on each before moving on) […]
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Grandi 101 – – View Public Whiteboard Hreysti101 Metcon (No Measure) A. EMOM x 10 min ;build across 1 Power Clean + 1 Clean (anyhow) B. Alt EMOM x 15 min B1. 5-7 Hang Power Clean @ca. 60% of heaviest lift in A. B2. 6-8 Front Squat @same weight + 4-6 Lateral Burpees over bar […]