Grandi 101 – –

“Good things happen to those who show up“

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Hreysti101

Metcon (No Measure)

Partner Workout @Your Best Technical Effort

For time:

Buy In:

100/90/80 Cal Row

Into….(Change after each Round)

6 Rounds (3 each)

12 Deadlifts (ca. 50/35kg)

6 Lateral burpees over Bar

Into…

6 Rounds (3 each)

9 Hang Power Clean (same weight)

6 Box Jumps Over

Into…

6 Rounds (3 each)

6 Push Jerks (same weight)

6 Burpee Box Jumps

Into…

Max Rounds up to 30 minutes – I go you Go

8/6 Cal Row

4 Clusters (Same weight)

Þrek101

Metcon (No Measure)

A. Tabata 20 sec on 10 sec off x 8 sets @Your Best Technical Effort. 1 min rest between rounds

A1. Split Squats w. DB in Front rack (L/R)

A2. Single Arm DB Shoulder to Overhead (L/R)

A3. Side Plank Hold (L/R)

A4. Jump Rope vs Inchworm to Pushup

A5. Strict Mountain Climbers vs. Single Leg Russian Leg Lifts

A6. Single Arm DB Hang Clusters (L/R)

A7. AMRAP x 4 min: 1-2-3-4-…..of: (Hang) DB Snatch (L&R) -Reverse Lunges (L&R) – Sprawls

A8. AMCAP Bike

Athugasemdir

athugasemdir