Author Archives: Elín Jónsdóttir

Grandi 101 – – View Public Whiteboard Hreysti101 Metcon (No Measure) A. E2.5M x 4 sets ;AHAFA 3-4 Strict Pull-ups + 6-8 Strict Press B. Alt Intervals, 40 sec on : 20 sec off x 6 sets each (12 min) B1. 6-10 Pull-ups (anyhow) + Remaining time: AirBike B2. 8-10 Push Jerk @ca. 50% 1RM […]

Grandi 101 – – View Public Whiteboard Hreysti101 Metcon (No Measure) A. AMRAP 30 min @80% effort 28/20 Cal Row (anyhow) 12 Rope Pull-up 6/6 Single arm Thrusters @medium weight 2 Run around the house (ca. 280m) 12 Toes to bar 12 Box Jumps (land in power position) step down Þrek101 Metcon (No Measure) A. […]

Grandi 101 – – View Public Whiteboard Hreysti101 Metcon (No Measure) A. EMOM x 12 min ;build across 1 Power Snatch + 1 Snatch + 1 OHS *for the snatch, try pausing for 2 sec in catch B. For time, In teams of two, „I go, You go“ 50 Power Snatch @ca. 50% 1RM snatch […]

Grandi 101 – – View Public Whiteboard Hreysti101 Metcon (No Measure) A. E2M x 4 sets 4 Front Squat ;AHAFA w. 2 sec pause at bottom in 1st rep then 3 regular + 5/5 Slow and controlled Single arm front leaning rest with thoracic rotation B. AMRAP 18 min @your best technical effort 2 Run […]

Grandi 101 – – View Public Whiteboard Hreysti101 Metcon (No Measure) A. E3M x 5 sets ;AHAFA 3 Deadlift w. 2 sec pause in front of knees (perfect technique!) + 8-12 Dbl KB/DB bent over row + 6-8 Dips (rack or box) B. E2M x 6 sets @90% effort 4-5 Goblet Squat to Bicep Curl […]

Grandi 101 – – View Public Whiteboard Grandi101 Metcon (No Measure) A. AMRAP 30 min @nice and easy tempo Run 1 round around the house 16-24 Steps Strict Bear Crawl at the same spot 8-10/8-10 Banded (light band) Shoulder external rotations 8-10/8-10 Single arm front leaning rest with thoracic rotation Run 1 round around the […]

Grandi 101 – – View Public Whiteboard Hreysti101 Metcon (No Measure) A. In teams of 3, for time @90%+ effort Buy in: 1200m Run with a ca.15/10kg slamball *Share the ball anyhow 200 Wallballs *One have to be in a handstand against the wall during wallballs. 150 Power cleans @ca. 50% 1RM PC *One have […]

Grandi 101 – – View Public Whiteboard Hreysti101 Metcon (No Measure) A. E5M x 5-6 sets @high effort! 15/12 Cal Row + 30 Double-unders / 50 Single-unders + 10 AtlasBall over shoulder ;AHAFA + 4 set of: 3 Sprawls + 6 WallBalls 9/6kg to 3.05/2.75m Þrek101 Metcon (No Measure) Chipper, All three chippers have 8 […]

Grandi 101 – – View Public Whiteboard Hreysti101 Metcon (No Measure) A. E30s x 20 sets First 10 sets: 1 Power Snatch w. 2 sec pause at catch + 1 OHS @light weight or ca. 40% 1RM Last 10 sets: 1 Power Snatch + 1 Snatch @heavier weight but with perfect technique B. AMRAP x […]

Grandi 101 – – View Public Whiteboard Hreysti101 Metcon (No Measure) A. E2.5M x 4 sets 5 No TNG Deadlift @ca. 70-75% 1RM (100% solid form) + 5/5 Box pistols w. non working foot sliding behind box ;AHAFA B. AMRAP 15 min @90% effort 10/8 Cal AirBike + 10 Russian KB Swings @ca. 32/24kg + […]