Grandi 101 – –
Hreysti101
Metcon (No Measure)
A. In Teams of 2 (32 min AMCAP)
Change the reps up like you want but be smart
Buy in 30 / 24 Cal Row
2 Rounds:
30 Power Clean @ca. 40/30kg
30 Toes to bar
30 Sprawls
30 / 24 Cal Row
2 Rounds
30 Thrusters @ca. 40/30kg
30 Pull-ups
30 Box Jumps
30 / 24 Cal Row
2 Rounds:
30 Shoulder to Overhead @ ca 40/30kg
30 Burpee Box Jumps
MAX Cal Row Remaining Time.
Þrek101
Metcon (No Measure)
A. Tabata – 20 sec ON : 10 sec OFF x 8
*rest 1 min between
A1. Kb HangClean and Jerk L/R
A2. Reverse lunges vs AirSquats
A3. Russian Swing vs Romanian Deadlift
A4. Atlasball over shoulder vs High knee raises with Atlas ball
A5. Jumprope (anyhow)
A6. Single arm Thrusters (L/R)
A7. Strict mountain climbers vs. Single leg russian leg lifts
A8. Sprawls vs Burpees