Grandi 101 – –
Hreysti101
Metcon (No Measure)
A. In Teams of 2, For time (30 min AMCAP)
Change the reps up like you want but be smart
3 Rounds:
30 Toes to bar
30 Sprawls
30 Power Clean @ca. 40/25kg
30/24 Cal Bike
2 Rounds:
30 Pull-ups
30 Push-ups
30 Thrusters @ca. 40/25kg
30/24 Cal Bike
1 Round:
30 Bar Muscle-ups / CTB Pull-ups /Scale as needed
30 Lateral Burpees over bar
30 STOH @ca. 40/25kg
Remaining time: MAX Cal Bike
Þrek101
Metcon (No Measure)
Tabata – 20sec ON/10sec OFF * 8
1) Dbl. KB Thrusters / 1 Push-Up (10s down, 10s up)
2) 1 Pull Up(10s up, 10s down) / Pogo Jumps
3) Wall Walks / wallsit 90°
4) Skater jumps / Hollow Hold
5) KB press with external rotation L/R
6) Split Squat Jumps / Dead bug
7) Dips On Rack / Atlas ball over shoulder