Grandi 101 – –

“The secret to success in the gym:
#1 SHOW UP“

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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

Athugasemdir

athugasemdir