Grandi 101 – –

„Be the attitude you want to be around“

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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)

Athugasemdir

athugasemdir