Grandi 101 – –
Hreysti101
Metcon (No Measure)
A. For time, In teams of two, Split the reps up like you want:
4 Run around the house (together)
30 Hang Power Clean and Jerk @ca. 50/35 or 40/25kg
30 Pull-ups (anyhow) – Strict before kipp
30 HSPU – Strict before kipp (scale down on Box)
3 Run around the house (together)
30 Power Clean @same weight
30 Toes to bar
30 Push-ups
2 Run around the house (together)
30 Front Squat @same weight
30 Shoulder to overhead
30 Lateral Burpees over bar
1 Run around the house (together)
*Time cap 24 min
Þrek101
Metcon (No Measure)
A. Tabata – 20 sec ON : 10 sec OFF x 8
A1. AtlasBall Over Shoulder vs. Over and under hurdle
A2. AirBike vs. Ballistic row
A3. WallBalls vs. Russian Twist
A4. Cable Reverse lunges to single arm Pull L/R
A5. BoxJumps vs. Push-ups
A6. Toe touches vs. Russian Swings
A7. Single arm Thrusters L/R
A8. Banded Bicep Curls vs. Banded Tricep Push downs