Monthly Archives: maí 2021

Grandi 101 – – View Public Whiteboard CREW101 Metcon (No Measure) A. Alt Intervals, 2 min on : 30 sec off x 2 sets of each @comfortable tempo A1. Row (anyhow) A2. 15m Suitcase Farmers Carry @ca. 24/16kg (change hands after each 15m) A3. AirBike (anyhow) A4. ca. 10 Beat Swings + 10 Alt Single […]

Grandi 101 – – View Public Whiteboard Hreysti101 Metcon (No Measure) A. For time, In teams of two, Split the reps up like you want: 4 Run around the house (together) 30 Hang Power Clean and Jerk @ca. 50/35 or 40/25kg 30 Pull-ups (anyhow) – Strict before kipp 30 HSPU – Strict before kipp (scale […]

Grandi 101 – – View Public Whiteboard Hreysti101 Metcon (No Measure) A. You have 10 min to work your way up to 1RM Strict Pull-ups/Chin-ups B. For Time @your best technical effort 5 Rounds for time: 5 Strict Chin-ups 10 Push-ups 15 AirSquat 1 Run around the house (150m) Time Cap: 11 min C. AMRAP […]

Grandi 101 – – View Public Whiteboard Hreysti101 Metcon (No Measure) A. AMRAP 28 min – In teams of two – change the reps/cal up like you want 100/70 Cal Row 80 Thrusters @Barbell only 60 Box Jumps 60/50cm 40 Over and under hurdles 20 MedBall Sit-ups (together) Þrek101 Metcon (No Measure) A. For Time […]

Grandi 101 – – View Public Whiteboard Hreysti101 Metcon (No Measure) A. E2.5M x 4 sets 5 Back Squat @ca. 70-75% 1RM + 4-6 Strict Chin-ups ;AHAFA B. Alt EMOM x 16 min B1. 10-15/10-15 SlamBall Side throw to wall B2. 40 sec Row B3. 12 Unbroken Thrusters @ca. 30/20kg B4. 40 sec Jump Rope […]

Grandi 101 – – View Public Whiteboard CREW101 Metcon (No Measure) A. AMRAP 28 min @easy tempo 15/10 Cal AirBike 10/10 Reverse Lunges to Single arm Cable Pull @controlled tempo 10/10 steps Slow and controlled Single arm OH High knee raises 10/10 DB Woodchop 10/10 Single arm Bench Press w. upper back on MedBall

Grandi 101 – – View Public Whiteboard Hreysti101 Metcon (No Measure) A. AMRAP 8 min 10/8 Cal AirBike 12 Russian KB Swings 24 Mountain Climbers B. AMRAP 8 min 10/8 Cal Row 6/6 Single arm Thrusters 6 Strict Pull-ups C. AMRAP 8 min 30 Double-unders / 50 Single-unders 10 Toes to bar / V-ups / […]