Author Archives: Elín Jónsdóttir

Grandi 101 – – View Public Whiteboard Hreysti101 Metcon (No Measure) A. E30s x 20 sets (10 min) ;build across 1 Clean (anyhow) + 1 Front Squat B. E30s x 24 sets (12 min) B1. 8-10 Thrusters @ca. 30/20kg B2. 4-7 Lateral Burpees over bar B3. 15-20 sec Hollow Hold B4. ca. 10-15 sec Free […]

Grandi 101 – – View Public Whiteboard Hreysti101 Metcon (No Measure) A. E2.5M x 4 sets ;AHAFA 5 Paused Deadlift (pause for 2 sec in front of knees on the way up and down) + 5 Explosive Box Jumps B. E4M x 4 sets @90% effort 15/12 Cal AirBike + 12 Alt DB Snatch @medium […]

Grandi 101 – – View Public Whiteboard Hreysti101 Metcon (No Measure) A. You have 10 min to work your way up to 1RM Strict Press B. AMRAP 17 min @80% effort 12 Alt Box Step-ups @medium weight 8-10 Box HSPU 6-8 Toes to bar 8-10/8-10 Single arm Row ;AHAFA Þrek101 Metcon (No Measure) A. E2M […]

Grandi 101 – – Hreysti101 Metcon (No Measure) A. AMRAP 30 min @your best technical effort 6 Deadlift @pick a weight that allows you to go unbroken and move great in all those three movements 5 Hang Power Clean 4 Thrusters 9 Pull-ups (anyhow) 12 Box Jumps *Rest exactly 1 min before starting the next […]

Grandi 101 – – View Public Whiteboard Hreysti101 Metcon (No Measure) A. ca. 10 min Technique work in TNG Power Snatch and OHS B. E3M x 6 sets @high effort 4-5 TNG Power Snatch @ca. 50% 1RM + 4-5 OHS + 4-5 Burpee Pull-up + 15/12 Cal Row *you should get at least 1 min […]

Grandi 101 – – View Public Whiteboard CREW101 Metcon (No Measure) 3 x 8 min Amrap’s @easy tempo A. AMRAP 8 min 10/10 Single arm OH High knee raises over box 10 Alt Punt Lunges @light weight 10 Dynamic Reverse plank to L-sit w. heels on floor B. AMRAP 8 min 10 Shoot Throughs on […]

Grandi 101 – – View Public Whiteboard Hreysti101 Metcon (No Measure) A. Chipper – For time @your best technical effort 50 Hang Power Snatch @ca. 30/20kg 50 Toes to bar 50 OHS @same bar 50 Box Jumps 50 Bent Over Barbell row @seme bar 50/35 Push-ups 50 AirSquat 50 Burpees 50 Lateral Jumps over bar […]

Grandi 101 – – View Public Whiteboard Hreysti101 Metcon (No Measure) A. E2M x 5 sets 3 Deadlift @ca. 80-85% 1RM + 8-10 Dbl DB Bench Press ;AHAFA B. E2M x 8 sets @your best technical effort 10/8 Cal AirBike 5/5 KB Snatch @medium weight (ca. 24/16kg) 10 Bench or Box „Jump overs“ (hands on […]

Grandi 101 – – View Public Whiteboard Hreysti101 Metcon (No Measure) A. EMOM x 8 min ;focus on quality 1 Perfect Power Clean + 3 Strict Press ;AHAFA + 2-3 Push Press + 1 Perfect Jerk (anyhow) B. AMRAP 20 min @your best technical effort 5 Power Clean & Jerk @heaviest lift in A. 7 […]

Grandi 101 – – View Public Whiteboard Hreysti101 Metcon (No Measure) A. Alt EMOM x 28 min A1. 6-8 Pull-ups (anyhow) + 4-6 Balance Burpee A2. 40 sec AirBike A3. 12-16 TNG Deadlift @ca. 60/45kg A4. 40 sec Row Þrek101 Metcon (No Measure) A. Alt EMOM x 24 min (4 sets on each station before […]