Monthly Archives: December 2020

Grandi 101 – – View Public Whiteboard Útiæfing Metcon (No Measure) A. For time 40-30-20-10 reps of: Goblet Squat Run in place (double the reps) Russian Swings Jump & Clap (double the reps) Shoulder to overhead (half each side) Jumping lunges Bent over row (half each side) Sprawls Time Cap: 25 min

Grandi 101 – – View Public Whiteboard Heimaæfing Metcon (No Measure) A. AMRAP 12 min 10 Shoot Throughs 8/8 Split Squat w. weight in Goblet 6/6 Single arm C&J 4 Slow and controlled Cobra walkout B. AMRAP 12 min 10 Dynamic reverse plank to L-sit w. heels on floor 8/8 Cossack Squat (BW) 6/6 Single […]

Grandi 101 – – View Public Whiteboard Heimaæfing Metcon (No Measure) A. E2.5M x 4 sets 5-7/5-7 Half Kneeling press + 5-7 Tempo Goblet Squat (2111)” “B. Alt EMOM x 16 min B1. 6/6 Single arm Thrusters B2. 10/10 Single arm Row + 10-16 Lateral Jumps over box w. hand on box B3. 5-7 set […]

Grandi 101 – – View Public Whiteboard Heimaæfing Metcon (No Measure) A. Alt EMOM x 30 min A1. 16-20 Sumo Deadlift A2. 8-10/8-10 Single arm Shoulder to overhead A3. 10-12/10-12 Bulgarian Split Squat A4. 12-16 Russian Leg lifts A5. 30-40 sec Jump rope anyhow

Grandi 101 – – View Public Whiteboard Heimaæfing Metcon (No Measure) A. AMRAP 24 min 20 Box Step-ups 5/5 Downward Facing dog + knees to chest 10 Dips on boxes 20 AirSquat 5/5 Single arm Snatch 10 Push-ups

Grandi 101 – – View Public Whiteboard Heimaæfing Metcon (No Measure) A. AMRAP 24 min 8-10 Spiderman Push-ups (scale down to regular) 4/4 Forward and Reverse lunges (weight in Goblet if you can) 6 Sprawls 8-10/8-10 Single arm Row 4/4 Single leg RDL 6 Alt Candle Stick to Pistol 40 Run ip place (jump rope)

Grandi 101 – – View Public Whiteboard Heimaæfing Metcon (No Measure) A. Alt Intervals, 30 sec on : 20 sec off x 6 sets each A1. Jump rope anyhow A2. Alt Single arm Ground to overhead A3. Alt Box step-ups A4. AirSquat A5. Dips on Boxes

Grandi 101 – – View Public Whiteboard Heimaæfing Metcon (No Measure) A. Alt EMOM x 30 min A1. 8-10/8-10 Bulgarian Split Squat A2. 10-12/10-12 Single Arm Row A3. 12-15 Romanian Deadlift A4. 10-14 Bird Dog (slow and controlled) A5 10-12 Burpees

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. 6/6 Single arm Thrusters + 12 Lateral Jumps over box w. hands on box + Remaining time: Burpees A2. 6/6 Single arm Snatch + 15 Toe […]

Grandi 101 – – View Public Whiteboard Heimaæfing Metcon (No Measure) A. Alt EMOM x 28 min A1. 6-8 Bicep Curls + 8-10 Push-ups A2. 3/3 Reverse Lunges + 6-8 Goblet Squat A3. 8-10 Dips on Boxes + 6-8 Shoot Throughs A4. 8-10 Jumping Lunges + 8-10 Russian Swings