Grandi 101 – –

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Metcon (No Measure)

A. E2M x 6 sets

2 Snatch High Pull + 3 Super strong and controlled Snatch Deadlift ;AHAFA + 5/5 Box Pistols ;AHAFA

B. Alt EMOM x 12 min

B1. 6-8 TNG Power Snatch @medium weight

B2. ca. 30 sec Jump rope (anyhow)


Metcon (No Measure)

A. Alt EMOM x 30 min

A1. 8-10 Sumo DL High Pull @ca. 32/24kg

A2. 20 Russian Twist

A3. 8/8 Lateral Punt lunges @medium weight

A4. 10-12 Russian KB Swings @same weight as in A1.

A5. 1 min Row / AirBike

A6. Rest


Metcon (No Measure)

A. E2M x 4 sets

3 Back Squat (low or high bar) @ca. 75-80% 1RM + 8-10 Sumo stance Romanian deadlift @ca. 32/24kg

B. E2M x 4 sets ;AHAFA

10/10 Lateral Punt lunges @medium weight + 6-10 Dynamic reverse plank to L-sit w. heels on floor

C. Alt EMOM x 9 min

C1. 8-10/8-10 Suitcase Split Squat ;AHAFA

C2. 20-30 sec Bicycle crunches

C3. 20-30 sec Arch hold