Grandi 101 – –
“It’s never to late and you’re never to old to become better“
Hreysti101
Metcon (No Measure)
In Teams of Two, split the reps like you want.
@Your Best Technical Effort
300m Run Together/ 600m Bike
30-20-10 reps of:
Hang Power Clean (ca.60/40)
Box Jumps
300m Run/ 600m Bike
30-20-10 reps of:
Shoulder To Overhead (same weight)
Toes2Bar
300m Run/600m Bike
30-20-10 reps of:
Front Squats (same weight)
PullUps
1 min rest (increase the weight) then..
Ascending Ladder up to 32 minutes of:…1-2-3-4….of:
Cluster (heavy-ish)
Burpee Box Jump/Sprawls to Step Up
*Both partners do one of each workout, then 2 and so on.
Time Cap: 32 minutes
Þrek101
Metcon (No Measure)
Alt. Tabata – 20 sec ON : 10 sec OFF x 6 sets + one mini AMRAP @YBTE
A1. KB Hike Swings- focus on neutral spine
A2. Alt. Forward Lunges (w plate and Rotation over front leg)
A3. Ski Erg
A4. WallBalls w. focus on perfect squat
A5. Battle Ropes
A6. Side Plank (w. leg lift hold) (L/R)
A7. AMRAP x 8 min (everyone together)
150 m Run/300m Bike
10-15 Air Squats
5-10 PushUps