Grandi 101 – –

“You don’t have to be extreme, just consistent“

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Metcon (No Measure)

A. EMOM x 8 min @YBTE

A1. 5-7/5-7 Pistols (Box Pistols)

A2. 6-8/6-8 Bent Over Row

B. AMRAP x 8 min @YBTE

10/8 Cal Bike

6-8 Toes2Bar

3/3 Single Arm Devils Press

C. AMRAP x 8 min @YBTE

2-3 Wall Walks

30 Double Unders/60 Single Unders

8 Lateral alt. Box Step Ups (w. DB)

*Rest ca. 2 minutes between B & C


Metcon (No Measure)

A. Alt EMOM x 30 min @Your Best Technical Effort

A1. 8-12 KB SquatClean (both hands on kb); AHAFA

A2. 6-8-6-8 KB Half Kneeling Presses; AHAFA

A3. 12-16 Forward Lunges with Medball rotation over front leg

A4. 12-16 Wall Balls/Air Balls

A5. 8-10 SitUps + 12-16 Heel Taps


Metcon (No Measure)

A. E2.5M x 4 Sets

3 Pause Back Squats @80% of 1RM (1 sec Pause in Bottom Position)

+ 3-5 Tempo Pull Ups (3-1-X-1)

B. Alt. EMOM x 8 Min @AHAFA

B1. 4/4 BB. Back Rack Reverse Lunge

B2. 8/8 Contralateral Bulgarian Split Squats

C. AMRAP x 9 Min (Focus On Quality)

6 Explosive BB. Pendlay Rows

8 Heavy Goblet Squats

10 DB. Lat Pullover

12 Cossack Squats