Grandi 101 – –

„Your Attitude Determines Your Direction“

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Metcon (No Measure)

A. E2M x 4 sets

6-8/6-8 Bulgarian Split Squat (AHAFA) +

20 Slow And Controlled Russian Twist

B. E4M x 4-5 sets @YBTE

15/12 Cal Row

25 Double-unders / 40 Single-unders

8-10 Atlas Ball Over Shoulder (AHAFA)

16-20 High Knee Raises with Atlas Ball


Metcon (No Measure)

A. EMOM x 12 min

A1. 8-10 Double KB Deadlift (AHAFA)

A2. Plank with 24-30 Taps on KB (slow and controlled)

A3. 10-15 Goblet Squats (AHAFA)

Amrap x 14 min

5/5 KB Hang Snatch

6/6 Single Leg Russian Leg Lifts

7/7 Box Step Ups (with weight if you want)

8/8 Lateral Jumps over box w. hands on box

9/9 Heel Taps

*Focus on moving great


Metcon (No Measure)

A. E2M x 5 Sets

3 Pause Deadlifts @70% of 1RM

(2-3 Sec Pause Just Off The Floor) +

6-8 Dbl. Bottoms Up KB Press

B. E2.5M x 4 Sets

6-8/6-8 Bulgarian Split Squat @AHAFA

+ 8-12 Weighted Good Mornings (KB/DB)

C. 3 Giant Sets

10-15 Russian KB Swings

10-15 Hollow Ups

10-15 Banded Pulldown (Sitting on Floor)

1 Minute Rest