Grandi 101 – –

„You Don´t Have To Be Extreme, Just Consistent“

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Metcon (No Measure)

A. EMOM X 12 min @YBTE ( Build across)

1 Clean (Anyhow)

1 Front Squat

1 Jerk (Anyhow)

B. For Time @YBTE

3-6-9-12-9-6-3 reps of:

Hang Squat Cleans (50-60/30-40)

Lateral Burpees Over Bar

Toes to Bar

Time Cap: 12 minutes


Metcon (No Measure)

A. Alt EMOM x 25 min @YBTE

A1. 15-20 Explosive Russian Swings (Heavy)

A2. 4-5/4-5 Get-up Sit-up

A3. 8-10/8-10 Lateral Punt Lunges @medium weight

A4. 20-25 Drop Squats

A5. 6-10 Burpees to Plate


EMOM x 6 min @YBTE

B1. 12-16 Russian Leg Lifts

B2. 20 Strict Mountain Climbers + 20 Heel Taps

B3. 10/10 Dynamic Side Plank (20s/20s Side Plank Hold)


Metcon (No Measure)

A. E90s x 5 Sets

5 Deficit Deadlift @70% of 1RM

B. Alt. E2M x 8 Sets (4 Sets of Each) @AHAFA

B1. 7 Explosive Pendlay Rows +

5-7/5-7 Single Leg RDL

B2. 8 BB Hip Thrust/Glute Bridge +

6-8/6-8 Half Kneeling KB/DB Press

C. Alt. E30s x 8 Sets (4 Sets of Each)

C1. 10 Russian Leg Lifts

C2. 10 Russian KB Swing