Grandi 101 – –
„Be the attitude you want to be around“
Hreysti101
Metcon (No Measure)
A. Partner Workout – Split the bike like you want
AMRAP 30 minutes
min 1 to 8
1600/1400 m Bike
Remaining time: Max Rounds (I Go, You Go – Change after one full round)
5 Power Clean (ca. 50-60/30-40) + 40 DU/80 SU)
–
min 9 to 16
1600/1400 m Bike
Remaining time: Max Rounds (I Go, You Go – Change after one full round)
5 Shoulder To Overhead + 5 Front Squats
–
min 17 to 24
1600/1400m Bike
Remaining time: Max Rounds (I Go, You Go – Change after one full round)
5 Thrusters + 5 Lateral Burpees Over bar
–
min 25 to 30
I Go, You Go: Partner One does 10/8 Cal – Partner Two holds plank. Then switch
Þrek101
Metcon (No Measure)
A. Tabata – 20 sec ON : 10 sec OFF x 8
A1. Romanian Deadlift vs. Russian Swing
A2. Shoulder to Overhead (L/R)
A3. Goblet Squats/Air Squats vs. Reverse Lunges (weighted if you want)
A4. JumpRope (anyhow)
A5. Hang Dumbell Snatch (L/R)
A6. Strict Mountain Climbers vs. V-up Hold / Hollow Hold / Tuckhold
A7.Single Arm Devils Press (L/R)
A8. Row (20 sek fast- 10 sek slow)