Grandi 101 – –
“The secret to success in the gym:
#1 SHOW UP“
Hreysti101
Metcon (No Measure)
A. On a running clock:
Finish 5 rounds for quality – AHAFA of:
4 Back Squats (w. 2 sec pause in bottom position in first rep)
6/6 Bent Over Single Arm Row
20 Strict (slow & controlled) Mountain Climbers, Crossbody
Rest 1 minute and then AMRAP up to 28 min of…
600/500m Bike
15 Russian KB Swings (Heavy-ish)
10 Alt. Reverse Lunges (Heavy-ish)
5 Burpees
Þrek101
Metcon (No Measure)
AMRAP 30 min @Your Best Technical Effort
* Finish one round and take 1 Min rest before starting again.
14/11 Cal Row
10 Russian KB Swings
9 Burpees / Sprawls
8/8 Reverse Lunges (with KB optional)
7 AtlasBall over Shoulder (AHAFA)
6 Box Jumps / Step Ups
*Rest 1 minute
** Next Round starts with the Box Jumps and work your way up.
Strength
Metcon (No Measure)
A. In 13 Minutes Finish 5 Round of:
10-8-6-4-2 Back Squats @60-80% of 1RM
10 Russian KB Swings
B. Alt. E90s x 9 Sets
B1. 6 Alt. Barbell Forward Lunges + 12 Barbell RDL
B2. 7 Double KB Squats + 14 Double KB Sumo Deadlifts
B3. 8 Seated Leg Lifts + 16 Alt. Arch Ups