Grandi 101 – –

“Your attitude is like a price tag,
it shows how valuable your are“

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Metcon (No Measure)

A. Go every 60-90 seconds & aim for 8-12 sets @Your Best Technical Effort:

1-3 Hang (Squat) Snatch

B. 4 Rounds for Time @YBTE

20 Wall Balls

15 Burpee Box Jump Overs

10 Alt. DB Snatch (heavy-ish) (ca. 30/20kg)

Time Cap: 15 minutes


Metcon (No Measure)

A. Alt EMOM x 16 min (AHAFA)

A1. 6-12 Strict Chin Ups/ Supinated one ring ring row

A2. 6-8/6-8 Lateral DB Punt Lunges

A3. 40 Sec Ski Erg

A4. 20s/20s Side Plank

B. E3M x 5 Sets; AHAFA

KB Complex:

8 KB Hang Power Clean

6 Alt. KB Reverse Lunges

4 KB Shoulder2Overhead

2 KB Thrusters

*Fyrst önnur hliðin og svo hin

4-6 Burpees/Sprawls


Metcon (No Measure)

A. You Have 12 Minutes to Work Your Way Up to 3RM Bench Press or Strict Press

Aim for ca. 90%+ of 1RM

B. AMRAP 15 Min

5/10/15 Bench Press or Strict Press (Opposite Of What You Did in Part A)

5/10/15 Dual KB Pendlay Rows

5/10/15 Sec Hollow Hold (x2)

5/10/15 Dual DB Bicep Curls

*0-5 Minutes do 5 Reps, 5-10 Minutes do 10 Reps, 10-15 Minutes do 15 Reps.

C. Short and Sweet Core 🙂