Grandi 101 – –

Dream it.
Believe it.
Achieve it.

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Metcon (No Measure)

A. In 10 minutes work your way up to 3RM Overhead Squat

*Front Squat for those who can’t do OHS

B. Alt EMOM x 15 min @YBTE

B1. 1/1 Turskish Get-up; AHAFA

B2. 6-10 Toes2Bar + 4-6 Sprawls

B3. 6-10 Overhead Squats (weight that allows you to go unbroken)


Metcon (No Measure)

A. EMOM x 30 min; AHAFA

A1.6-8/6-8 KB’ Single Leg Romanian Deadlift

A2.8-12 DB Floor Presses

A3. 6-10/6-10 Single Leg Russian Leg Lifts

A4.6-8/6-8 KB Clean to forward lunges

A5. 15-20 Drop Squat

A6. 40 Sec Row


Metcon (No Measure)

A. You Have 12 Minutes to Work Your Way Up to a Heavy Front Squat Single For The Day

B. E2M x 4 Sets @AHAFA

3-4 BB. Overhead Squats

+ 6-8/6-8 Single Arm DB. Row

C. 1 Round For Quality – 9 Min Time Cap

50 Goblet Squats/Air Squats

40 Russian KB Swings

30 Bent Over BB. Row

20 Seated Leg Lifts

10/10 Single Arm DB. Overhead Forward Lunges

* Rest As Needed