Monthly Archives: April 2021

Grandi 101 – – View Public Whiteboard Hreysti101 Metcon (No Measure) A. Alt EMOM x 20 min A1. 5-7 TNG Power Snatch @ca. 40-50% 1RM A2. 40 sec AirBike B. 3-4 Rounds @easy tempo 10/10 Side Plank w. rotation 10 Soft Cobra stretch 10 Controlled Bird Dog Þrek101 Metcon (No Measure) A. Chipper @your best […]

Grandi 101 – – View Public Whiteboard Hreysti101 Metcon (No Measure) A. You have 12 min to work your way up to 1RM Front Squat B. For time @your best technical effort 15 Squat Clean @ca. 50% 1RM 12 Push-ups 9 Box Jumps 12 Squat Clean 12 Push-ups 9 Box Jumps 9 Squat Clean 12 […]

Grandi 101 – – View Public Whiteboard Hreysti101 Metcon (No Measure) A. For time @70-80% effort 4 Run around the house (ca. 600m) 21 Deadlift @ca. 50% 1RM 21 Toes to bar 21 Box Step-ups 21 HSPU (scale down to box hspu) 3 Run around the house (ca. 450m) 15 Deadlift 15 Toes to bar […]

Grandi 101 – – View Public Whiteboard Hreysti101 Metcon (No Measure) A. E2M x 5 min ;AHAFA 8-10/8-10 Single arm DB Bench Press w. upper back on medball + 6-10 Strict Pull-ups B. AMRAP 17 min @your best technical effort 2 Rounds Cindy Then 8-10 TNG Push Jerk @ca. 40-50% 1RM Jerk + 6 Lateral […]

Grandi 101 – – View Public Whiteboard Hreysti101 Metcon (No Measure) A. E5M x 6 sets @High Effort! 16/12 Cal Row 8-12 Hang Power Clean @ca. 30/20kg (can go heavier but it has to be unbroken) 8-12 Toes to bar 8-12 Thrusters @same weight 8-12 Burpee Box Jumps Þrek101 Metcon (No Measure) A. AMRAP 32 […]

Grandi 101 – – View Public Whiteboard CREW101 Metcon (No Measure) A. Alt EMOM x 30 min @comfortable tempo A1. 40 sec AirBike A2. Single leg / Arm Bent over row 4 L&R (both legs) A3. 10-15 Shoot Throughs on box (the lower the box is the harder it gets) A4. 10-15 AtlasBall Romanian Deadlift […]

Grandi 101 – – View Public Whiteboard Hreysti101 Metcon (No Measure) A. 5 Rounds for time @your best technical effort 3 x Run around the house (ca. 450m) 15 Hang Power Snatch @ca. 30/20kg 12 Toes to bar Rest exactly 1 min Þrek101 Metcon (No Measure) Tabata – 20sec ON/10sec OFF * 8 1. KB […]

Grandi 101 – – View Public Whiteboard Hreysti101 Metcon (No Measure) A. E2.5M x 4 sets 5 Front Squat @ca. 75% 1RM + 5-10 Strict HSPU (scale down to Box HSPU) B. Alt EMOM x 18 min B1. 6-8 Thrusters @ca. 43/30kg + 6-8 Sprawls B2. 6-10 Pull-ups (anyhow) + 4-8 Box Jumps Þrek101 Metcon […]

Grandi 101 – – View Public Whiteboard Hreysti101 Metcon (No Measure) A. E90s x 10 sets ;build across 4 TNG Deadlift + 3 TNG Power Clean + 1-2 Jerk (anyhow) B. E2M x 6-7 sets @high effort 5 TNG Power Clean and Jerk @ca. 50% 1RM Clean + 10 Toes to bar / V-ups + […]

Grandi 101 – – View Public Whiteboard Hreysti101 Metcon (No Measure) A. E2.5M x 4 sets ;AHAFA 8-10 DB Bench Press + 4-6 Chin-ups OR 8-10/8-10 Single arm Row B. Intervals, 2 min on : 1 min off x 5 sets 1/1 Turkish Get-up @medium to heavy weight + 10 Shoulder to overhead @ca. 40/30kg […]