Monthly Archives: júní 2021

Grandi 101 – – View Public Whiteboard Hreysti101 Metcon (No Measure) A. AMRAP 27 min @70-80% effort 20/15 Cal AirBike 12 Toes to bar 9 Hang Power Snatch @light to medium weight 6 Burpees 1 Run around the house (150m) Þrek101 Metcon (No Measure) A. Alt EMOM x 30 min A1. 5-7/5-7 Single arm Snatch […]

Grandi 101 – – View Public Whiteboard Hreysti101 Metcon (No Measure) A. Alt EMOM x 25 min A1. ca. 30-40 sec Super Slow and Controlled Strict BearCrawl A2. ca. 30-40 sec AtlasBall over shoulder @medium weight A3. 10/10 Shifting Split Stance Single arm Cable Push A4. 7-10 Strict Pull ups (everyone needs to use rubber […]

Grandi 101 – – View Public Whiteboard Hreysti101 Metcon (No Measure) A. E2.5M x 4 sets ;AHAFA 3-5 Strict Chin-ups + 10-15/10-15 Shifting Split stance Single arm Cable Push + 10-20 sec L-sit (scale as needed) B. Intervals, 2 min on : 2 min off x 4-5 sets @comfortable tempo 15/10 Cal Row + 15 […]

Grandi 101 – – View Public Whiteboard Hreysti101 Metcon (No Measure) A. 10 Rounds for time @80% effort 1 Run around the house (150m) 15 AtlasBall Squat @ca. 40/25kg 10 Floor Press @challenging weight Þrek101 Metcon (No Measure) A. Alt workouts, work for 2 min on 1 exercise then change to the next one without […]

Grandi 101 – – View Public Whiteboard CREW101 Metcon (No Measure) A. Alt EMOM x 30 min A1. 16-20 Alt Punt lunges @light weight A2. 10-16 Over and under hurdle A3. 10-15/10-15 SlamBall Side Throws A4. 10-15/10-15 Shifting Split stance Single arm Cable Push A5. Ca. 30-40 sec Mini band Side steps

Grandi 101 – – View Public Whiteboard Hreysti101 Metcon (No Measure) A. AMRAP 27 min @80% effort 3020 Cal AirBike 30 WallBalls 20 Toes to bar 10 Burpees 30/20 Cal AirBike 20 WallBalls 15 Pull-ups (anyhow) 10 Burpees 30/20 Cal AirBike 10 WallBalls 10 Strict Pull-ups 10 Burpees Þrek101 Metcon (No Measure) A. AMRAP 30 […]

Grandi 101 – – View Public Whiteboard Hreysti101 Metcon (No Measure) A. E6M x 5 sets @high effort 20/15 Cal AirBike 15 Burpee box Jumps 60/50cm 10 Devils Thrusters * 1 devils thrusters = 1 devils press into 1 thrusters **use 2 DB, choose the weight right, this should go fast and smooth Þrek101 Metcon […]

Grandi 101 – – View Public Whiteboard Hreysti101 Metcon (No Measure) A. EMOM x 12 min ;build across 1 Perfect Power Clean w. 2 sec pause at catch + 1 Push Press + 2-3 Jerk (anyhow) B. AMRAP 12 min @your best technical effort 3-5 Strict Pull-ups for height 7-9 Push-ups 12 Box Jumps ca. […]