Grandi 101 – –

“You don’t have to be extreme. Just consistent.“

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Metcon (No Measure)

A. E2.5M x 4 Sets

8-6-4-4 Back Squats @70-80% of 1RM

6-10 Ring Rows (Hardest Version You Can Do)

B. In 8 Minutes Finish 3-4 Rounds For Quality:

8/8 Bulgarian Split Squats (Weighted)

14-18 KB SeeSaw Presses

*Weight On Both Movements Light to Medium,

Focus on Quality Reps

C. For Time @85% Intensity:

30-20-10 Reps Of:

Bike (Cal)

20-15-10 Reps Of:

Burpee to Target

Time Cap: 9 Min


Metcon (No Measure)

A. Alt Intervals 2 min On on, 1 min Off x 4 sets each (24 min) @YBTE

A1. 6-8/6-8 DB Hang Power Snatch

8-10 Drop Squats (from plate)

Remaining time: Row

A2. 6-10/6-10 Reverse Lunges w. DB in Front Rack

8-12 Sprawls

Remaining time: Single Arm Devils Press

B. Tabata Bonus

4 minutes – 20 sec ON 10 sec „Off“

20 sec Side Plank (L/R) 10 sec Regular plank