Grandi 101 – – View Public Whiteboard Hreysti101 Metcon (No Measure) A. EMOM x 10 min – Build your way up to 1 heavy set 2 Clean + 1 Jerk (anyhow) B. For time, 15 – 12 – 9 – 12 – 15 reps of: Cal AirBike Pull-ups (anyhow) Hang Power Clean @ca. 40-50% 1RM […]
Monthly Archives: May 2021
30
May
May
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 […]
29
May
May
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 […]
28
May
May
Grandi 101 – – View Public Whiteboard Hreysti101 Metcon (No Measure) A. E2.5M x 4 sets 5 No TNG Deadlift @ca. 70% 1RM (try using hook grip, not mixed grip) + 10-16 SeeSaw Presses (AHAFA) B. Intervals, 90 sec on : 30 sec off x 7 sets @80-90% effort (in teams of two, start w. […]
27
May
May
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 […]
26
May
May
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 […]
25
May
May
Grandi 101 – – View Public Whiteboard Hreysti101 Metcon (No Measure) A. EMOM x 10 min – Build your way up to heavy set 1 Snatch High Pull + Snatch (anyhow) + 1 OHS w. 2 sec pause at bottom B. E3M x 5 sets @high effort 10/15 Cal AirBike 8-10 Hang Power Snatch @ca. […]
24
May
May
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 […]
23
May
May
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
22
May
May
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 / […]