Grandi 101 – –

“Every morning you have two choices: continue to sleep with your dreams or wake up and chase them“

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Metcon (No Measure)

A. In 12 minutes finish 3 -4 rounds of:

8- 10 Deadlift; AHAFA+

6-8 Box Handstand PushUps/ Handstand Pushups

*1st set of Deadlift with stronger mixed grip

2nd set of Deadlift with weaker mixed grip

3rd set of Deadlift with regular grip

4th set of Deadlift by choise

**Focus on perfect form in every lift!

B. AMRAP x 15 min @YBTE

5 Shoulder2Overhead (ca. 50/35kg)

7 Deadlift (same weight)

9 Box Jumps (Step Down)

12/10 Cal Bike


Metcon (No Measure)

A. EMOM x 16 min; AHAFA

A1. 6-8/6-8 KB’ Single Leg Romanian Deadlift

A2. 6-8/6-8 KB’ Clean to Forward lunges

A3. 6-8/6-8 Single Leg Russian Leg Lifts

A4. 6-8/6-8 Half Kneeling Presses

B. AMRAP x 12 min @YBTE

15/12 Cal Row

12 Drop Squats (Air Squats)

10 (5/5) KB Clean&Jerk

8 (4/4) Plank with KB Pull Through


Metcon (No Measure)

A. E90s x 5 Sets

5 First Rep Pause Front Squat @65% of FS 1RM (first rep with 5 sec pause at bottom then 4 regular)

B. E2.5M x 4 Sets @AHAFA

6 Explosive BB. Pendlay Row

+ 8/8 Contralateral DB. Bulgarian Split Squat

C. 3-4 Giant Sets

5 Strict Chin Ups

10 Weighted Cossack Squat

15 Prone PVC Lifts Off Bench

1 Minute Rest