Grandi 101 – –
“ Be stronger then your strongest excuse“
Hreysti101
Metcon (No Measure)
For Time. In Pairs of two @YBTE
20 Rounds (10 Rounds each),
I GO, YOU GO:
3 Squat clean (Medium heavy)
5 Toes2Bar/ High Knee raises
7 Burpee Box jumps/Sprawls to Step Ups
*Change after each round
AMCAP up to 30 minutes: Row
Individual version
10 Rounds for time @YBTE, Rest 1:1
3 Squat Clean (Medium heavy)
5 Toes2Bar
7 Burpee Box Jumps
AMCAP up to 30 minutes: Row
*Rest exactly the time it took you to finish the round before
Þrek101
Metcon (No Measure)
Tabata: 20sek on 10sek off x 8 (1 min rest between rounds)
1) Run in place (with knees high) Jumprope vs. Single Unders/Double Unders
2) KB’ Hike Swing vs. Goblet Squats
3) Plank with taps on KB’ vs. Plank Pull Through w. KB’
4) DB Clean&Shoulder2Overhead (L/R)
5) Dynamic Side Plank (L/R)
6) KB Hang Snatch2Forward Lunges (L/R) (Hang Clean2Forward Lunges)
7) AMRAP 4 min: Bike for meters
8) AMRAP 4 min: 3- 5 PushUPs – 7 Sprawls – 10 Air Squats