Monthly Archives: November 2020

Grandi 101 – – View Public Whiteboard Heimaæfing Metcon (No Measure) A. Alt EMOM x 30 min A1. 5-7/5-7 Hang Squat Clean A2. 6-10 Balance Burpee/ Sprawls A3. 6-10/6-10 S2OH A4. 10-20 Drop Squat A5. 6-10/6-10 Bent Over Row

Grandi 101 – – View Public Whiteboard Heimaæfing Metcon (No Measure) A. AMRAP 25 min 5/5 Get-up Sit-up 7/7 BW Bulgarian Split Squat (jumping if you can) 9/9 Single arm Row 7/7 Hand to hand Swing 5/5 BW Cossack Squat 6 SUPER slow and controlled BirdDog

Grandi 101 – – View Public Whiteboard Heimaæfing Metcon (No Measure) A. E2M x 5 sets 12 Alt Box Step-ups (w. weight if you can) + 12 Romanian Deadlift B. AMRAP 12 min 5 Right arm Single arm thrusters + 10 Right arm OH high knee raises 5 Left arm Single arm thrusters + 10 […]

Grandi 101 – – View Public Whiteboard Heimaæfing Metcon (No Measure) A. E2M x 4 sets 5-7/5-7 Half Kneeling Press + 8-12 Dips on Boxes B. Alt EMOM x 15 min B1. 5/5 Single arm C&J + 2-3 Burpee Tuck Jumps B2. 10 Shoot Throughs + 10-14 Jumping Lunges B3. ca. 30 sec Static Squat […]

Grandi 101 – – View Public Whiteboard Heimaæfing Metcon (No Measure) A. AMRAP 24 min 100 Run in place (jump rope) 30 AirSquat 26 Mountain Climbers 20 Single arm Row (10/10) 16 Reverse Lunges 12 Russian Leg lifts 8 HSPU

Grandi 101 – – View Public Whiteboard Heimaæfing Metcon (No Measure) 3 x 7 min AMRAP’s A. AMRAP 7 min 5/5 Single arm OH Split Squat 6 Walk out Plank 7 Burpees B. AMRAP 7 min 5/5 Windmils 6 Push-ups 7 Soft Yoga presses C. AMRAP 7 min 5/5 Ballistic Row 6 Reverse Plank 7 […]

Grandi 101 – – View Public Whiteboard Heimaæfing Metcon (No Measure) A. Alt Intervals, 1 min on : 30 sec off x 5 sets each A1 12-16 Forward Lunges + Remaining time: Sprawls A2. 6-8/6-8 Thrusters + Remaining time: Jump rope anyhow B. Alt. EMOM x 9 min: B1. 8-10/8-10 Bent over Row B2. 10-15 […]

Grandi 101 – – View Public Whiteboard Heimaæfing Metcon (No Measure) A. AMRAP 24 min 10 Squat Clean 20 Jumping Jacks 10 Alt Box Step-ups (weighted if you can) 20 Skater Jumps 10 American Swings 5 Burpee Tuck jumps

Grandi 101 – – View Public Whiteboard Heimaæfing Metcon (No Measure) A. AMRAP 14 min 5/5 Single arm Snatch to lunge 10 Hip Thrusts 15 Russian Swings 20 Strict Mountain Climbers B. Alt EMOM x 9 min B1. 6-8 Bicep Curls + 8-10 Push-ups B2. 8-10 Dips on boxes + 6-8 Strict Standing High pull […]

Grandi 101 – – View Public Whiteboard Heimaæfing Metcon (No Measure) A. Alt EMOM x 8 min A1. 1/1 TGU A2. 2-4 Wall Walks B. AMRAP 14 min 8/8 FR Single leg Step-up 4/4 Controlled single leg Romanian DL 10/10 Single arm Row 5/5 Single arm Strict Press 20 steps Strict Bear Crawl