Grandi 101 – –

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Metcon (No Measure)

A. E2.5M x 4 sets

2 Strict Press + 4-5 Push Press ;AHAFA +

8-12 Dips in Rack/Rings/Box ;AHAFA

*Clean the bar up for the press

B. Intervals, 3 min on : 1 min off x 4 sets @your best technical effort

3 Strict Pull-ups + 5 Kipping/butterfly/semi kipping Pull-ups

5 Hang Power Clean and Jerk @ca. 50% 1RM Power Clean

5 Lateral Burpees over bar


Metcon (No Measure)

A. You have 10 min to find 1RM Strict Pull Ups or Chin Ups. If not using weight try going for your first strict pull up or try as little rubber band as possible.

B. Alt EMOM x 12 min

B1. 6-8 Pull Ups + 12-20 Mountain Climbers

B2. 12-16 KB SeeSaw Press + 4-6 Sprawls

B3. 40 sec AirBike


30/25 Cal AirBike


Metcon (No Measure)

A. E2.5M x 4 sets ;AHAFA

6-8 Bent over barbell row + 8-10 Romanian Deadlift + 10-12 Russian KB Swings

B. E2M x 4 sets

5-7/5-7 Box Pistols w. non working foot sliding behind box ;AHAFA + 8-10 V-ups / Knees to chest

C. Alt EMOM x 9 min @medium to medium heavy weight

C1. 5-7/5-7 Single leg Romanian DL

C2. 12-16 Explosive jumping AirSquat

C3. 20 Bicycle crunches