Grandi 101 – –

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Metcon (No Measure)

A. EMOM x 24 (4 of each before moving on) @ 80-85% effort

*ca. 1 min rest between A1, A2, A3…

A1. EMOM x 4 sets: 7-12 Toes to bar

A2. EMOM x 4 sets: 10-20 WallBalls

A3. EMOM x 4 sets: 6-8 Hang Snatch (anyhow) @medium weight (ca. 50% 1RM Snatch)

A4. EMOM x 4 sets: 6-10 Burpees

A5. EMOM x 4 sets: 8-18 Cal AirBike

A6. EMOM x 4 sets: 12-20 Russian KB Swings @ca. 24/16kg


Metcon (No Measure)

A. Tabata – 20 sec ON : 10sec OFF x 8

*rest 1 min between

A1. KB Snatch L/R

A2. Sprawl vs. Strict Toes to bar /high knee raises

A3. Row (anyhow)

A4. SeeSaw Press vs. Dbl Bent over row (use same set of KB’s)

A5. Goblet Squat vs. Russian KB Swings

A6. SkiErg