Grandi 101 – –

“Surround yourself with people
who push you
who challenge you
who make you laugh
who make you better
who make you happy!“

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Metcon (No Measure)

Three 10 minutes workouts with 1 min between – @Your Best Technical Effort

A. AMRAP 10 minutes – in teams of two

Change after each workout:

10/8 Cal Bike

8 American KB Swing

6 Thrusters (40/30)

B. Alt. Partner EMOM x 10 minutes

5-4-3-2-1 Squat Clean (build up)

C. AMRAP 10 minutes. Split the reps like you want:

20 Toes to Bar

20 Single Arm DB Devils Press


Metcon (No Measure)

A. Tabata 20 on 10 off x 8, 1 min rest between rounds @Your Best Technical Effort

A1. Split Squats (w. KB in Front rack) (L/R)

A2. Single Arm KB Hang Clean (L/R)

A3. Single Arm KB Shoulder to Overhead (L/R)

A4. Side Plank Hold (L/R)

A5. KB Sumo Deadlift High Pull vs Squat Clean with both hands on KB

A6. High Knee Raises with Atlas Ball in Front Rack

A7. Atlas Ball Over Shoulder

A8. As many calories as possible: Row