Monthly Archives: November 2020

Grandi 101 – – View Public Whiteboard Heimaæfing Metcon (No Measure) A. Alt Intervals, 1 min on : 30 sec off x 5 sets each (15 min) A1. 16-20 Jumping Lunges + Remaining time: Burpees A2. 6/6 Single arm Snatch + Remaining time: Mountain Climbers B. Alt EMOM x 8 min B1. 5-7/5-7 Half kneeling […]

Grandi 101 – – View Public Whiteboard Heimaæfing Metcon (No Measure) A. For time: 300 Run in place (jump rope) 90 Reverse Lunges 80 Single arm Clean (10 reps before changing) 70 Toe Touches 60 Single arm Shoulder to overhead (10 reps before changing) 50 Squat Clean 40 Single arm Row (10 reps before changing) […]

Grandi 101 – – View Public Whiteboard Heimaæfing Metcon (No Measure) A. Alt EMOM x 24 min A1. 6-8 HSPU + 10-14 Jumping Lunges A2. 8-10 V-ups + 8-10 Russian Swings A3. 8/8 Single arm Row + 8-10 Goblet Squat A4. 12-16 Russian Twist + 8-12 Bicep Curls

Grandi 101 – – View Public Whiteboard Heimaæfing Metcon (No Measure) A. Alt Intervals, 90 sec on : 30 sec off x 6 sets of each (24 min) A1. 5/5 Single arm Thrusters + 10 Dynamic reverse plank to L-sit + Remaining time: Burpees A2. 5/5 Single arm Snatch + 10 V-ups + Remaining time: […]

Grandi 101 – – View Public Whiteboard Heimaæfing Metcon (No Measure) A. AMRAP 25 min 50 Run in place 16 Lateral Jumps over box w. both hands on box 8 American Swings 16 Box Step-ups 4/4 Get-up Sit-up

Grandi 101 – – View Public Whiteboard Heimaæfing Metcon (No Measure) A. E2M x 4 sets 8-10/8-10 Bulgarian Split Squat + 6-8/6-8 Push-press B. AMRAP 15 min 8/8 Single arm Row 8 Push-ups 8 Goblet Squat 8 Sprawls

Grandi 101 – – View Public Whiteboard Heimaæfing Metcon (No Measure) A. Intervals, 30 sec on : 15 sec off x 6 sets each (24 min) A1. 1 Burpee + 2 Jumping lunges A2. Shoot Throughs A3. Squat Clean A4. Single leg/arm V-up A5. Run in place (jump rope)

Grandi 101 – – View Public Whiteboard Heimaæfing Metcon (No Measure) A. AMRAP 24 min 5 Single arm C&J left arm 10 Single arm OH High Knee raises over Box (chair) left arm 5 Single arm C&J right arm 10 Single arm OH High Knee raises over Box (chair) right arm 5/5 Dynamic Downward facing […]

Grandi 101 – – View Public Whiteboard Heimaæfing Metcon (No Measure) A. E2M x 4 sets 5 Get-up Sit-up straight into 5 Windmills L/R B. AMRAP 14 min 10 Jumping Lunges 10 Controlled BirdDog 5/5 Single arm Snatch 10 Cossack Squat (w. weight if you want) 5 Sprawls

Grandi 101 – – View Public Whiteboard Heimaæfing Metcon (No Measure) A. E90s x 5 sets 5/5 Single leg Romanian DL + 10 Alt Box Step-ups (w. weight if you want) B. E2M x 7 sets 8-10 Push-ups 12 American Swings 5/5 Single arm Thrusters 20 Jumping Jacks