Grandi 101 – –

It´s a good day to have a good day !

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Metcon (No Measure)

A. Partnerworkout

I go You go

Buy in:

3 Rounds

10 Synchro Air squats

5 Synchro Burpees

300 Du/450 Su

120 Wall balls

120 American KB Swing (24/16 – or AHAFA)

80 Single arm KB STOH @same weight

80 Sprawls

50 Atlas ball over shoulder ca. 40kg/30kg


Into max distance:

Row (Changing freely)

30 min Time Cap


Metcon (No Measure)

A. Tabata 20 on 10 off x 8, 1 min rest between rounds

Everyone gets weights and jump rope and goes through the rounds together in order

A1: Sprawls / Run in Place Jump rope

A2 Single Arm Push Jerk / Scissor kicks

A3: Goblet squats / Worm walk

A4: Controlled Mountain Climbers / Russian KB Swing

A5: Single Arm Devils press / Air squats

A6: Double round and it is an AMRAP OF: 10DU/20SU + 5 SDHP + 10 Split Squat Jumps(scaled: Reverse lunges)