Grandi 101 – –

“The body will become better at whatever you do, or don’t do. If you don’t move, your body will make you better at not moving. If you move, your body will allow you more movement“

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Metcon (No Measure)

A. Alt EMOM x 30 min @YBTE

A1. 8-10/8-10 Lateral Punt Lunges

A2. 6-8/6-8 Box Step Ups (with weight optional)

A3. 12 KB Romanian Deadlift + 10 Explosive Russian Swing (Heavy-ish)

A4. 8-10 Box HandstandPushups

A5. 8-10/8-10 Slow & Controlled High Knee raises w. weight overhead


Metcon (No Measure)

3x 9 min AMRAPS with 2 min Rest in between @YBTE

A. AMRAP x 9 min:

10 Medball Ground 2 Overhead

10 Airballs / Wall Balls

20 Alternating Single Leg Russian Leg Lifts

B. AMRAP x 9 min:

10 Hike Swings

10/10 Alternating Forward Lunges

20 Double Unders / 40 Single Unders

C.AMRAP x 9 min:

10 (5/5) KB/DB Hang Clean + Jerk

10 Curtsy Squats (with weight optional)

10 Sprawls


Metcon (No Measure)

A. E90s x 5 Sets

5 BB. Sumo Deadlifts @70% of 1RM

B. 4 Supersets @AHAFA

10-8-6-15 BB. Hip Thrust on Bench (Increase Weight Each Set, Same Weight in 1st and 4th Set)

8 DB. Bench Press

60-90 Sec Rest

C. Alt. EMOM x 9 Min

C1. 10-15 Weighted Good Mornings (KB/DB)

C2. 15-20 BB. Bicep Curls

C3. 20-30 Sec Handstand Hold