Grandi 101 – –

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Metcon (No Measure)

A. E,2,5M x 4 Sets:

3 Strict Press + 4 Push Press

5 Strict PullUps for height

B. For time, 15 – 12 – 9 – 12 – 15 reps of:

Cal Row / AirBike (double the reps on Airbike – 30-24-18 cal…)

Pull-ups (anyhow)

Single arm DB/KB Hang Power Clean and Jerk @medium weight


*Time cap: 20 min


Metcon (No Measure)

A. You have 10 min to find 1RM Pull Ups or Chin Ups. If not using weight try going for your first strict pull up or try a more elastic rubber band.

B. Alt. E90S x 8

B1. 4-8 Pull Ups – AHAFA

B2. 8-12 KB SeeSaw Press

C. For Time

10-8-6-4-2-2-4-6-8-10 Reps Of:

Single Arm KB or DB Push Press/Jerk


Time Cap 10 min


Metcon (No Measure)

A. E2,5M x 4 sets:

4 Romanian Deadlift + 6 No TNG Deadlift ;AHAFA

20 slow Bicycle Crunches

B. E2,5M x 3 sets:

10-15 Banded Goblet Squats @tempo 22X1; AHAFA

8-10/8-10 Single arm DB/KB Row ;AHAFA

C. Alt EMOM x 9 min

C1. 5/5 Single leg KB Romanian DL @medium weight

C2. 10-16 Russian Leg Lifts C3. 10-15 Explosive Russian KB Swings; AHAFA