Grandi 101 – –

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Metcon (No Measure)

A. 10 Rounds for time @80% effort

1 Run around the house (150m)

15 AtlasBall Squat @ca. 40/25kg

10 Floor Press @challenging weight


Metcon (No Measure)

A. Alt workouts, work for 2 min on 1 exercise then change to the next one without any brake @70-80% effort x 3 sets of each (36 min)

A1. SkiErg OR AirBike

A2. 5/5 Single arm Snatch to lunge + 5/5 Reverse lunges @weight that allows for unbroken reps

A3. 1 Run around the house + Remaining time of the 2 min: Russian KB Swings @ca. 24/16kg

A4. 10/10 MedBall side throw to wall + 10-15 Unbroken WallBalls

A5. Row

A6. 5 Strict Pull-ups + 15 Sec Hollow Hold + 15 sec Arch Hold


Metcon (No Measure)

A. E2,5M x 4 Sets:

5 Tempo Front Squats (22X1); AHAFA

6-8 Explosive Box Jumps with power landing on the way up

B. E2,5M x 3 Sets:

6-8/6-8 Bulgarian Split Squats; AHAFA

10/10 Single leg Cable RDL to Pull

C. EMOM x 9 min:

C1. 30-40 sec Statistic Air Squat Hold

C2. 6-8/6-8 Half Kneeling KB Press ;AHAFA

C3.10-15/10-15 Shifting Split stance Single arm Cable Push