Grandi 101 – –

“It’s just you against you“

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Metcon (No Measure)

A. E2M x 4 sets (AHAFA)

4 No TNG Deadlifts (AHAFA)

+ 8-10 Supinated One Ring Ring Row

B. Diane – For Time @YBTE

21-15-9 reps of:

Deadlift (100/70)


*Scale down to lighter Deadlifts and do Push Press instead of HSPU/Boc HSPU).

Focus on perfect form in all lifts!

C. If time: Work on your handstand walk


Metcon (No Measure)

A. Alt. EMOM x 15 min; AHAFA

A1. 12-15 Goblet Squats (medium-heavy)

A2. 12-16 Gorilla Row

A3. 30-40 Sec Plank

B. AMRAP X 13 min @YBTE

8 (4/4) KB Hang Power Clean to Forward Lunges

12 Alt. Single Leg Russian Leg Lifts

14/11 Cal Bike

8 (4/4) Hang Cluster

12 Toe Touches

14/11 Cal Bike


Metcon (No Measure)

A. You Have 12 Minutes From When You Start Warming Up With the Bar

to Work Your Way Up to a Heavy Bench Press or Strict Press Single (Your Choice)

B. Alt. EMOM x 12 Min @AHAFA

B1. 10 BB. Bench Press or BB. Strict Press (Opposite Of What You Did in Part A)

B2. 20 (10/10) KB Gorilla Rows

B3. 30 Sec L-Sit Work (Scale As You Like)

C. 3-4 Giant Sets

30 Sec Push Up Holds (10 sec at top, 10 sec at middle and 10 sec at bottom)

30 Sec Hollow Hold

30 Sec Banded Front Raise Pull Aparts @Light Band

30 Sec Rest