Monthly Archives: February 2021

Grandi 101 – – View Public Whiteboard CREW101 Metcon (No Measure) A. AMRAP 7 min 25/18 Cal Ski Erg + Remaining time: 4 Walk out plank + 6 Over and under Hurdle B. AMRAP 7 min 25/18 Cal AirBike + Remaining time: 8-10/8-10 Single arm front leaning rest w. thoracic rotation + 12 Punt lunges […]

Grandi 101 – – View Public Whiteboard Hreysti101 Metcon (No Measure) A. Partner AMRAP 9 min – Change after each round 10/8 Cal Row 8 AirBalls 6 Burpees B. Partner AMRAP 9 min – Change after each round 10/8 Cal AirBike 12 Alt DB Snatch @medium weight 14 Jumping Lunges C. Partner AMRAP 9 min […]

Grandi 101 – – View Public Whiteboard Hreysti101 Metcon (No Measure) A. Alt EMOM x 12 min A1. 1 High Hang Power Snatch + 1 Above Knee Hang Power Snatch + 1 Power Snatch + 1 OHS @ca. 50% 1RM snatch A2. 6-10 Strict HSPU / 6-10 Box HSPU B. Alt EMOM x 14 min […]

Grandi 101 – – View Public Whiteboard Hreysti101 Metcon (No Measure) A. EMOM x 10 min ;work your way up to 1 Technical Heavy set of: 2 Thrusters (Cluster the first rep) B. For time, Chipper 3 Rounds of: 10 Thrusters @ca. 30/20kg 10 Bent over barbell row @same weight / 5 Strict Pull-ups 2 […]

Grandi 101 – – View Public Whiteboard Hreysti101 Metcon (No Measure) A. AMRAP 8 min @your best technical effort 5 Deadlift @ca. 60% 1RM (PERFECT FORM) 7 Toes to bar 30 Double-unders / 60 Single-unders B. AMRAP 8 min @your best technical effort 5 Hang Power Clean @ca. 50% 1RM Clean 10 Push-ups 15 AirSquats […]

Grandi 101 – – View Public Whiteboard Hreysti101 Metcon (No Measure) A. Alt EMOM x 8 min; AHAFA A1. 12-16 Gorilla row A2. Max rep Push-ups B. EMOM x 16 min; AHAFA: B1. 10-15 Box Jumps 60/50cm B2. 12-16 Alt DB Snatch @ca. 20/14kg B3. 10- 15 Sprawls B4. 6-8/6-8 Single arm Thrusters @same weight […]

Grandi 101 – – View Public Whiteboard Hreysti101 Metcon (No Measure) A. AMRAP 25 min 50 Double-unders / 30 sec Jump rope anyhow 10 Hang Power Clean @ca. 40/25kg 6 Lateral Burpees over bar 10 Front Squat @same weight 16 Toe touches / V-ups 10 Shoulder to overhead @same weight 26 Light and rather fast […]

Grandi 101 – – View Public Whiteboard Hreysti101 Metcon (No Measure) A. In teams of two, 30 min work@your best technical effort 200 Reverse lunges w. BB in FR @ca. 35/25kg – Every time you change do 3 synchro Burpees 100 Power Snatch @same weight – Every time you change do 5 synchro Push-ups 100 […]

Grandi 101 – – View Public Whiteboard Hreysti101 Metcon (No Measure) A. E2M x 4 sets 5 Front Squats @ca. 70-75% 1RM + 5 Explosive AirSquat Jumps OR 10 Explosive Jumping lunges B. EMOM x 18 min @YBTE: B1. 15- 20 AirBalls @ca.9/6kg B2. 10-15 Russian Leg Lifts B3. 5-7 Devils Press; AHAFA Þrek101 Metcon […]

Grandi 101 – – View Public Whiteboard Hreysti101 Metcon (No Measure) A. You have 12 min to work your way up to TECHNICAL 1RM Deadlift B. Alt EMOM x 16 min B1. 8-10/8-10 Lateral Punt lunge @medium weight B2. 10-15 American Swings @ca. 24/16kg B3. 4-5/4-5 Get-up Sit-up B4. ca. 30 sec Plank Þrek101 Metcon […]