Grandi 101 – –

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Metcon (No Measure)

A. In 14 Minutes Find Your 1RM

Back Squat

B. Alt. EMOM x 16 Min @YBTE

B1. 6-12 Hang Power Cleans

B2. 6-12 Front Squats

B3. 6-12 Pendlay Rows

B4. 40 Sec Ski Erg

*Choose a Challenging Weight in the Barbell Movements.

Feel Free to Increase the Weights and Decrease the Reps each Round.


Metcon (No Measure)

A. AMRAP X 20 min @YBTE

300/250m Row

10/10 DB Hang Clean

8/8 DB Lateral Punt Lunges

6 -10 PushUps

4/4 DB Hang Clusters

30 Heel Taps

B. Alt. EMOM x 9 min @YBTE

A1. 8-14 Toes2Rings/ Toes2Bar/Russian Leg Lifts

A2. 20s/20s High Knee raises w. one KB in FR & one in OH

A3. 10-15 Drop Squats (from plate)/ Air Squats