Monthly Archives: janúar 2021

Grandi 101 – – View Public Whiteboard CREW101 Metcon (No Measure) A. AMRAP 25 min @quatliy tempo 15/10 Cal Row / AirBike 8/8 Lateral Punt lunge @ca. 14/8kg 8 Alt Single arm Devil Press @same weight 16 Ballistic row @same weight 8/8 Punt lunges @same weight

Grandi 101 – – View Public Whiteboard Hreysti101 Metcon (No Measure) A. In teams of two, AMRAP 26 min 100 Double-unders / 200 Single-unders Then 2 Rounds of: 40 Hang Power Clean @ca. 40/25kg, 40 Get-up Sit-up, 40 Shoulder to overhead @same weight, 40 Lateral sprawl over bar 100 Double-unders / 200 Single-unders Then 2 […]

Grandi 101 – – View Public Whiteboard Hreysti101 Metcon (No Measure) A. AMRAP 28 min @your best technical effort 20/15 Cal Row / AirBike 20 Lateral Jumps over box w. hands on box 20 BW Box-step-ups 10 Burpees 10 V-ups 50 Run in place Jump rope Þrek101 Metcon (No Measure) A. AMRAP 26 min @your […]

Grandi 101 – – View Public Whiteboard Hreysti101 Metcon (No Measure) A. Alt E30s x 20 sets ;build across A1. 1 Snatch High Pull + 1 Hang Power Snatch A2. 2-3 TNG Power Snatch B. AMRAP 14 min 30 Double-unders / 50 Single-unders / 50 Run in place 10 Overhead Squat @ca. 30/20kg 8 Balance […]

Grandi 101 – – View Public Whiteboard Hreysti101 Metcon (No Measure) A. E90s x 6 sets ;build across 1 Perfect Power Snatch + 4-6 Overhead Squat + ca. 15-20 sec scapular Push-ups B. E4M x 4 sets @high effort! 15/12 Cal Row / AirBike 12 Weighted Lateral Box step-ups ;AHAFA 6-8 AtlasBall over shoulder ;AHAFA […]

Grandi 101 – – View Public Whiteboard Hreysti101 Metcon (No Measure) A. E2,5M x 4 sets 3 No TNG Deadlift @ca. 80-85% 1RM + 5/5 Slow and controlled Box Pistols ;AHAFA + 20-30 sec Hollow hold flutter kicks B. For time @your best technical effort 21-15-9 of: Deadlift @ca. 50% 1RM Box HSPU Sprawls to […]

Grandi 101 – – View Public Whiteboard Hreysti101 Metcon (No Measure) A. Alt EMOM x 12 min ;build across A1. 1 Perfect Power Clean + 1 Strict Press + 2-3 Push Press + 1 Jerk (anyhow) A2. 7-10 Bent over barbell row B. AMRAP 14 min @80% effort 5 Hang Power Clean @ca. heaviest weight […]

Grandi 101 – – View Public Whiteboard CREW101 Metcon (No Measure) A. Alt EMOM x 30 min A1. 180° (back & forth) Pike Handstand Around the Box A2. 6-8/6-8 Single arm Snatch to Lunge @medium weight A3. 16-24 Box Step-ups A4. 12-16 Romanian Deadlift @ca. 32/24kg A5. 30-40 sec Row / AirBike

Grandi 101 – – View Public Whiteboard Hreysti101 Metcon (No Measure) A. AMRAP 26 min 30 Toe Touches 15/15 Single arm Row 20 Russian KB Swings @ca. 24/16kg 10/10 Single arm Thrusters @same weight 5 Burpee Box Jumps 5/5 Single arm C&J @same weight Þrek101 Metcon (No Measure) A. Tabata – 20 sec ON : […]

Grandi 101 – – View Public Whiteboard Hreysti101 Metcon (No Measure) A. EMOM x 12 min ;build across 2 Hang Power Snatch + 1 Snatch (anyhow) B. AMRAP 12 min @your best technical effort 10/8 Cal AirBike / Row 8-10 Hang Power Snatch @ca. 30/20kg 10/8 Cal AirBike / Row 8-10 OHS @same weight 10/8 […]