Monthly Archives: september 2020

Grandi 101 – – View Public Whiteboard Hreysti101 Metcon (No Measure) A. E4M x 6 sets @High effort 20/15 Cal Row + 15 Russian KB Swings @ca. 32/24kg + 10 Goblet Squat @same KB + 5 Burpee box jumps B. AMRAP 6 min @easy tempo 10 Banded Tricep Push downs (light to light-medium band) 10 […]

Grandi 101 – – View Public Whiteboard Hreysti101 Metcon (No Measure) A. E2.5m x 4 sets ;AHAFA 6-8 Bench Press + 6-8 Strict Chin-ups for height B. For time @your best technical effort 50 AirSquat 40 Push-ups 30 Bent over barbell row (sup grip) @barbell only 40 AirSquat 30 Push-ups 20 Bent over barbell row […]

Grandi 101 – – View Public Whiteboard Hreysti101 Metcon (No Measure) A. AMRAP 28 min @your best technical effort 4 Power Clean @ca. 50% 1RM Clean 4-6 Alt FR Reverse Lunges @same bar 2 Power Clean @same bar 16 AirSquat 12 Toe touches 8 Lateral Burpees over bar *Rest exactly 1 min before starting the […]

Grandi 101 – – View Public Whiteboard CREW101 Metcon (No Measure) A. AMRAP 15 min @easy tempo 30/22 Cal Row (strapless @damper >4/3 8 Soft Yoga presses 8 Controlled Banded W B. AMRAP 15 min @easy tempo 30/22 Cal AirBike 8/8 Lateral lunges w. rotation + side bend @light weight 8 Controlled Cuban rotation @1.5-2.5kg

Grandi 101 – – View Public Whiteboard Hreysti101 Metcon (No Measure) A. AMRAP 14 min @your best technical effort 15/12 Cal Row 8-10 Rower Pike up 10 Alt Punt lunges @medium weight 10 Box Jumps B. AMRAP 14 min @your best technical effort 15/12 Cal AirBike 8-10 V-ups (w. medball in arms) 10 AirBall (wallball) […]

Grandi 101 – – View Public Whiteboard Hreysti101 Metcon (No Measure) A. E30s x 20 sets (10 min) ;build across 1 Clean (anyhow) + 1 Front Squat B. E30s x 24 sets (12 min) B1. 8-10 Thrusters @ca. 30/20kg B2. 4-7 Lateral Burpees over bar B3. 15-20 sec Hollow Hold B4. ca. 10-15 sec Free […]

Grandi 101 – – View Public Whiteboard Hreysti101 Metcon (No Measure) A. E2.5M x 4 sets ;AHAFA 5 Paused Deadlift (pause for 2 sec in front of knees on the way up and down) + 5 Explosive Box Jumps B. E4M x 4 sets @90% effort 15/12 Cal AirBike + 12 Alt DB Snatch @medium […]

Grandi 101 – – View Public Whiteboard Hreysti101 Metcon (No Measure) A. You have 10 min to work your way up to 1RM Strict Press B. AMRAP 17 min @80% effort 12 Alt Box Step-ups @medium weight 8-10 Box HSPU 6-8 Toes to bar 8-10/8-10 Single arm Row ;AHAFA Þrek101 Metcon (No Measure) A. E2M […]

Grandi 101 – – Hreysti101 Metcon (No Measure) A. AMRAP 30 min @your best technical effort 6 Deadlift @pick a weight that allows you to go unbroken and move great in all those three movements 5 Hang Power Clean 4 Thrusters 9 Pull-ups (anyhow) 12 Box Jumps *Rest exactly 1 min before starting the next […]

Grandi 101 – – View Public Whiteboard Hreysti101 Metcon (No Measure) A. ca. 10 min Technique work in TNG Power Snatch and OHS B. E3M x 6 sets @high effort 4-5 TNG Power Snatch @ca. 50% 1RM + 4-5 OHS + 4-5 Burpee Pull-up + 15/12 Cal Row *you should get at least 1 min […]