Monthly Archives: June 2021

Grandi 101 – – View Public Whiteboard Hreysti101 Metcon (No Measure) A. Slowly build up to your heavy technical power clean and jerk of the day: EMOM x 18 Minute 1-6 2 no TNG Power clean + 3 Push press Minute 7-12 2 no TNG Power clean + 2 jerk Minute 13-18 1 Power clean […]

Grandi 101 – – View Public Whiteboard Hreysti101 Metcon (No Measure) A. Front Squats, E90s x 6 sets: 5 Front squats (1st rep has a 3 sec pause in the bottom position) ca. 70-80% of 1RM in FS B. Alt. EMOM x 16min: B1. 12-18 Wall balls B2. 10-15 Push ups B3. 15/12 cal Row […]

Grandi 101 – – View Public Whiteboard Hreysti101 Metcon (No Measure) A. Metcon – 5 Rounds for time: 7 Deadlift (RX+: 120/80 RX: 100/60 – or AHAFA) 10 HSPU/Box HSPU (Can scale down to Sitting double DB/KB strict press) 15 Air squats 7 Lateral Burpees over bar 300m Run Rest 1:00 between rounds Time Cap […]

Grandi 101 – – View Public Whiteboard Hreysti101 Metcon (No Measure) A. Alt. Emom x 12 A1. Handstand hold facing the wall 30-40 sek (scale down to handstand hold on box or plank) A2. 10 Ring rows (Elevate feet with box/bench/plates) A3. 6 Tempo Goblet squats (32X1) A4. Hanging L-sit/High knees for 20-30 sek B. […]

Grandi 101 – – View Public Whiteboard CREW101 Metcon (No Measure) A. AMRAP 30 min @nice and easy tempo Run 1 round around the house 16-24 Steps Strict Bear Crawl at the same spot 8-10/8-10 Banded (light band) Shoulder external rotations 8-10/8-10 Single arm front leaning rest with thoracic rotation Run 1 round around the […]

Grandi 101 – – View Public Whiteboard Hreysti101 Metcon (No Measure) A. AMRAP 30 min, In teams of two, change the reps up like you want. 50/35 Cal AirBike 50 Partner wall ball over pull-up bar 50 Alt DB Snatch @medium weight 2 Run around the house (together) 50 Toes to bar 50 Push-ups Þrek101 […]

Grandi 101 – – View Public Whiteboard Hreysti101 Metcon (No Measure) A. Intervals, 2 min on : 1 min off x 10 sets @your best technical effort 10/10m Suitcase Farmers Carry @ca. 32/24kg Remaining time: “Cindy” 5 Pull-ups (anyhow) Do 2-3 Bar Muscle-ups if you want 10 Push-ups 15 AirSquat Þrek101 Metcon (No Measure) A.For […]

Grandi 101 – – View Public Whiteboard Hreysti101 Metcon (No Measure) A. AMRAP 28 min – In teams of two, change the reps up like you want: 100/80 Cal Row 100 Thrusters @barbell only 100/80 Cal AirBike 100 Power Clean @ca. 43/30kg 4 x 150m Run (one partner at a time) 100 Toes to bar […]

Grandi 101 – – View Public Whiteboard Hreysti101 Metcon (No Measure) A. EMOM x 10 min ;build your way up to 1 heavy technical set 1 Snatch High Pull + 2 Hang Snatch (anyhow) + 1 OHS w. 2 sec pause at bottom B. In teams of two, 1 min on : 30 sec off […]

Grandi 101 – – View Public Whiteboard Hreysti101 Metcon (No Measure) A. E2M x 5 sets 5 Overhead OR Front Squat @ca. 70% 1RM *if you are struggling with your OHS then do FS B. For time @your best technical effort 150 WallBalls *Each time you stop/miss do 25 Double-unders / 40 Single-unders **Time Cap: […]