Grandi 101 – –

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Metcon (No Measure)

A. You have 14 min to work your way up to 1RM Clean and Jerk (anyhow)

B. Alt EMOM x 15 min

B1. 4-5 TNG Power Clean and Push Jerk @ca. 50% of A.

B2. 8-10 Front Squat @ same bar

B3. 5-7 Toes to bar + 5-7 Sparwls


Metcon (No Measure)

First two rounds is 40sec work with 20sec rest before moving to the next one. 2 min break btw those rounds. Third and last round work 30sec rest 12sec.

1. Row (strapless)

2. Bent Over Banded Reverse Fly

3. L – Hang

4. Wall Ball

5. Split Stance Pallof Hold L/R

6. Front Rack KB Carry L/R

7. Up/Down Plank

8. Lat. Lunges

9. Single Arm Ring Rows L/R


Metcon (No Measure)

A. Deadlift; E3M x 4 sets

1st set: 3 reps @ca. 80% 1RM

2nd set: 2 reps @ca. 85-87% 1RM

3rd and 4th set: 1 rep @ca. 90-93% 1RM

B. Alt E90s x 9 sets; AHAFA

B1. 10 Romanian Deadlift

B2. 10 Pendlay row

B3. 10-15 Explosive Russian KB Swings