Grandi 101 – –

„Take care of your body. It´s the only place you have to live“

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Metcon (No Measure)

Partner workout. Split the reps up like you want:

100 WallBalls

3 Rounds:

20 Hang Power Snatch (ca. 40/30kg)

30 Overhead Squats / Front Squats

80 WallBalls

3 Rounds:

20 Toes2RIngs / Toes2Bar

30 Alt. Dumbell CLean&Jerk

60 WallBalls

Into Max Rounds (I go, you go) up to 30 min of:

8/6 Cal Bike

4 Single Arm Devils Press


Metcon (No Measure)

A. Tabata – 20 sec ON : 10 sec OFF x 8

A1. Romanian Deadlift vs. Russian Swing

A2. Shoulder to Overhead (L/R)

A3. Goblet Squats/Air Squats vs. Forward lunges (weighted if you want)

A4. JumpRope (anyhow)

A5. Hang Dumbell Clean and Jerk (L/R)

A6. Strict Mountain Climbers vs. V-up Hold / Hollow Hold / Tuckhold

A7.Single Arm Devils Press (L/R)

A8. Row (20 sek fast- 10 sek slow)