Grandi 101 – –

„If it excites you and scares you at the same time, it might be a good thing to try“

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Metcon (No Measure)

A. EMOM x 30 min @YBTE

5 WallBalls/AirBalls

3 Handstand PushUps, anyhow

1 Power Clean (AHAFA)

*Perform all three movements in the same minute“

B. If time

5 minutes stretches @coaches choice


Metcon (No Measure)

A. Alt EMOM x 16 min (AHAFA)

A1. 6-8/6-8 Half Kneeling Kb press

A2. 5-7/5-7 Box step ups (weighted if you can)

A3. 5-7/5-7 Single Leg Romanian Deadlift (slow and controlled)

A4. 20 Strict Crossbody Mountain Climbers + 10 Shoulder Taps

B. AMRAP x 12 min @YBTE

12/10 Cal Bike

6-8 Box Handstand PushUps (HSPU)

6/6 Curtsy Squat (w. weight)

8 (4/4) Single Arm Devils Press

6 Push Ups


Metcon (No Measure)

A. E90s x 6 Sets

4 Pause Bench Press @60-65% of 1RM (2 Sec Pause)

4/4 Heavy Single Arm DB Row Against Support

B. Chipper – Down and (Half Reps) Back Up

60 Banded Tricep Pushdown

50 Barbell Bicep Curls

40 (20/20) Single Arm DB Push Press

30 Strict Pull Ups/Ring Rows

20 Dips/Hand Release Push Ups

10 (5/5) Turkish Get Ups

*20 Minute Time Cap – Focus on Quality