Grandi 101 – –

“Dedicate yourself to becoming your best“

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Metcon (No Measure)

A. E2M x 5 sets

8-10 Dumbell Bench Press (AHAFA ) +

4-6 Strict Chin-Ups

B. Alt. Intervals 2 min on 1 min off x 6 sets @YBTE

B1. 12/9 Cal Bike +

8-10 AtlasBall over Shoulder. Remaining Time: High Knee Raises with Atlas Ball in front rack

B2. 16 (8/8) Dumbell Shoulder To Overhead +

14 Reverse Lunges (with DB in Front Rack)

Remaining Time: JumpRope (anyhow)


Metcon (No Measure)

E4M x 7 Sets @High Effort:

12/10 Cal Row

15 American Swing (AHAFA)

12 Goblet Squats /AirSquats

6- 9 Burpees/Sprawls Over KB


Metcon (No Measure)

A. You Have 13 Minutes to Work Your Way Up to 2RM Bench Press

Aim for ca. 95% of 1RM

B1. E2M x 4 Sets @AHAFA

4-6 BB. Push Press (Practice Explosive Dip and Drive, No Tng!)

+ 10 Double DB/KB. Bent Over Row

B2. 1 x AMRAP

BB. Strict Press @50-60% of Weight Used in B1

C. Finisher – 3 Rounds w. no Rest

15 Banded W’s

15 Banded Bicep Curls

15 Tuck Ups

15 Sec Hollow Hold