Grandi 101 – –

“Great attitude is like a perfect cup of coffee. Don’t start your day without it.“

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Metcon (No Measure)

A. Alt. EMOM x 10 Sets @YBTE

A1. 30 – 40 Sec Double Unders/Double Unders Practise

A2. 6-10 PullUps anyhow/ Ring Row/Pull Down/ 1-3 Bar MU

B. AMRAP x 14 min @YBTE

4 Burpee PullUps

8 Box Jumps (step down)

12 (6/6) DB Hang Clean&Jerk

16 Alt. Forward Lunges (w. DB in front rack)

20 DU/ 20 Sec AMDUAP/40 SU


Metcon (No Measure)

Sweat Sweat Sweat

1000m Row

30 Russian Swing (AHAFA)

20 Sprawls

2000m Bike

700m Row

20 Sumo Deadlift High Pull (same KB)

15 Sprawls

1400m Bike

400m Row

15 KB Squat Clean (with both hands on KB)

10 Sprawls

800m Bike

Remaining time up to 30 minutes:

8/10 Cal Bike/Row

12 Alt. Forward Lunges (with kb)

14 Strict Mountain Climbers (slow and controlled)