Grandi 101 – –
“Life has no limitations except the ones you make“
– Les Brown –
Hreysti101
Metcon (No Measure)
3 mini AMRAPS.
Alternating A,B,C – two times each
Rest 1 minute between.
A. AMRAP 4 minutes @YBTE
8/6 Cal Bike
6/6 Single Arm KB Thrusters
24 Mountain Climbers
B. AMRAP 4 min
6 Box HSPU
8 Box Jumps (step down)
12 Russian Swing
C. AMRAP 4 min
6 Kb Squat Clean (both hands on kb)
8 Sprawls/ Burpees
16 Plank with taps on KB
Þrek101
Metcon (No Measure)
A. AMRAP x 20 min @YBTE
15/12 Cal Row
12 (6/6) Hang DB Snatches
16 Alternating Forward Lunges with Dumbell
24 DU/ 48 SU
16 High Knee Raises with Atlas Ball (in Front Rack/Bear Hug)
Rest 2 minutes before B
B. Ascending Ladder for 5 minutes @YBTE
2-4-6-8-10-12-…
Cal Row
Atlas Ball Over Shoulder (AHAFA)
Styrkur101
Metcon (No Measure)
A. E2M x 4 Sets
3 Pause BB. Bench Press @80% of 1RM (1 Sec Pause at Bottom Position)
+ 10 Double DB. Bent Over Row
B. E2M x 4 Sets @AHAFA
6/6 Single Arm DB. Bench Press
7 Supinated BB. Bent Over Row
C. 2 Sets of:
AMRAP of Pushups
AMRAP of Banded Rows (Sitting on the Floor)
AMRAP of Bicep Curls (Barbell Only)
Rest 90-120 Sec
(Stop Before Form Breaks Down!)