Grandi 101 – –

“No matter how you feel-
get up,
dress up,
show up
and never give up.“

View Public Whiteboard


Metcon (No Measure)

A. EMOM x 8 min; Build Across

3 Thrusters (clean the bar up from the ground)

B. Open Workout 14.5

For Time @Your Best Technical Effort:

21-18-15-12-9-6-3 of:

Thrusters (43/30kg)

Bar Facing Burpees

Time Cap: 20 min


Metcon (No Measure)

Freaky Friday @Your Best Technical Effort

Buy In: 2500/2000 m Bike

Then into 10 Rounds of:

6-10 Push ups (scale as needed)

6-10 Sprawls

10-15 AirSquats

…Into 5 Rounds of:

10 Russian KB Swings

10 Goblet Squats

10 Plank with KB Pull Through

Buy Out: 2500/2000m Bike

Time Cap: 30 min