Category Archives: wodify

Grandi 101 – – „A smile is the curve that sets everything straight“ View Public Whiteboard Hreysti101 Metcon (No Measure) A. Alt. EMOM x 16 min @YBTE A1. 1-2 Squat Clean (heavy) A2. 6-12 Box Jumps (Step Down) B. For Time @YBTE 21-15-9 Reps of: Thrusters (ca. 43/30kg) PullUps (anyhow)/ Ring Row/ PullDowns Time Cap: […]

Grandi 101 – – “Keep your squats low and your standards high“ View Public Whiteboard Hreysti101 Metcon (No Measure) A. E2M x 4 Sets @YBTE 12-10-8-6 Barbell Romanian Deadlift 6-8/6-8 Half Kneeling KB Presses B. Alt. EMOM x 20 Min @YBTE B1. 6-8/6-8 Bulgarian Split Squats B2. 8-10 Pendlay Row (w. bar) B3. 2-5 Wall […]

Grandi 101 – – “Don’t wait for the right time. Create the time & make it right“ View Public Whiteboard Grandi101 Metcon (No Measure) A.Alt. EMOM x 16 min @YBTE A1. 12-16 Alt, Lateral Punt Lunges w. KB A2. 20s/20s Side Plank (w. leg lift hold) A3. 12-16 Gorilla Row A4. 8-10/8-10 Split Squats with […]

Grandi 101 – – “I am stronger than my excuses“ View Public Whiteboard Hreysti101 Metcon (No Measure) In Pairs of two @YBTE 20 Rounds for time (10 Rounds each), I GO, YOU GO: 3 Squat clean (Medium Heavy) (Power Clean+Front Squat) 5 Toes2Bar/ High Knee Raises/Russian Leg Lifts 5- 7 Burpee Box Jumps/Sprawls to Step […]

Grandi 101 – – “The Toughest Lift of all, is your ass off the couch“ 😉 View Public Whiteboard Hreysti101 Metcon (No Measure) A. In 14 minutes finish 4-5 Rounds for Quality of: 4-6/4-6 Pistols (Box Pistols) 4-8 Strict PullUps (Ring Row) 6-10 Strict Dips B. 2 Rounds For Time @Your Best Technical Effort: 16 […]

Grandi 101 – – „Strength doesn´t come from what you can do. It comes from overcoming the things you once thought you couldn´t“ View Public Whiteboard Hreysti101 Metcon (No Measure) E10M x 3 sets: @YBTE 30/22 Cal Bike 10 Dbl DB Devils Press (light db´s) 30/22 Cal Row 10 Man Makers (same db´s) 300. Run […]

Grandi 101 – – “She felt shy She felt tired She felt week But that was before she hit the gym“ View Public Whiteboard Hreysti101 Metcon (No Measure) A. E2.5M x 5 Sets: Build Up to AHAFA 4 Front Squats 6-8/6-8 Bent Over Row B. EMOM 15 min:@YBTE B1.6-12 Handstand PushUps (amyhow) B2 8-12 Dbl. […]

Grandi 101 – – “Surround yourself with people who are only going to lift you higher“ View Public Whiteboard Hreysti101 Metcon (No Measure) A. EMOM x 14 min @Your Best Technical Effort Min. 1-6: 1 Snatch High Pull 1 Power Snatch 1 Hang Snatch (Power or Squat) Min 7- 14 (5-8 sets): 1-2 Snatch (Anyhow) […]

Grandi 101 – – View Public Whiteboard Hreysti101 Metcon (No Measure) A. EMOM x 12 minutes; (AHAFA) *(Build up, from rack) Minute 1-4: 2-3 Strict Press + 2-3 Push Press Minute: 5-8: 2-3 Push Press + 1-2 Push Jerk Minute 9-12: 1-2 Jerks (anyhow) B. Alt. EMOM x 15 min @YBTE A1. 6 TNG Power […]

Grandi 101 – – “You will never no your limits until you push yourself to them“ View Public Whiteboard Grandi101 Metcon (No Measure) A. AMRAP x 22 min @Your Best Technical Effort 15/12 Cal Bike/Row 20 Box Step-ups (bodyweight) 20 Lateral Jumps over box w. hand on box 15 Sumo DL High pull @medium weight […]