Grandi 101 – –

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Metcon (No Measure)

A. Metcon for time

Run 600m

12-9-6-3 STOH @heavy

10x Du/Su (120/90/60/30)


Cal Bike

Burpees over bar


Deadlifts @same weight

Wall balls

Run 600m

30 min Time Cap


Metcon (No Measure)

A. 10 min Amrap

5 Double Kb Front Squats @heavy

8 Chin Ups

12 Push Ups (Increase the difficulty if possible)

18 Strict Mountain Climbers

B. E3Mx6

15 Russian Kb Swing

+ 20 Air Squats

+ 10 Burpees over Kb

+ Hold Plank until the next round

*If you finish under 2 minutes add 1 rep of each exercise


Metcon (No Measure)

A. E2.5M x 4 Sets

5 Front Squats @75-80% of 1RM +

10-12 Lu Raises @Light Plate

B. E2.5M x 3 Sets

15 Barbell Hip Thrusts @AHAFA + AMRAP Supinated Barbell Bent Over Row @Same Weight

C. Alt. EMOM x 10 min

C1. 30 Sec Weighted Walking Lunges @AHAFA

C2. 20-30 Sec Spanish Squat Holds @Very Heavy Band