Grandi 101 – –

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Metcon (No Measure)

A. Alt EMOM x 10min – five of each @medium weight (pick a weight you can move perfectly with)

A1. 6 Back squats

A2. 3 Front squats

B. 14 min AMRAP

Buy in: Row 1000/800m OR Bike 2000/1600m

Into ascending ladder of:


Push press @Light-Weight

TTB/Russian leg lifts

Burpees over Bar

Air Squats


Metcon (No Measure)

A. 9 Rounds for time:

5 Heavy Dbl. Db. Squat

6 Rev. Lunges (same Weight)

7 Strict Knee To Chest

Timecap 13 Min

B. AMRAP 12 Min

Buy In:

5 Rounds:

10 Wallball

25 Double Unders

Reamaining time of the 12 min:

5 Sprawls

5 Push-ups

10 Dbl. Kb Swing

15 Sit-ups


Metcon (No Measure)

A. E2.5M x 4sets:

6-10 BB Romanian deadlift +

5-7/5-7 Box pistols (non working foot sliding behind OR to the side of the box)

B. E3M x 3sets:

3-7 Chin ups (do weighted if possible)

+ 10-15 glute ham curl

+ 10-16 windshield wipers

C. EMOM x 9min:

C1. 10-15 BarbellB good mornings

C2. 10-15 DBL DB deadlifts

C3. 10/10 dynamic side plank (controlled NOT rushed)