Grandi 101 – –

“Yesterday’s the past,
tomorrow’s the future,
but today is a gift.
That’s why it’s called
the present.“

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Metcon (No Measure)

A.Finish 4-5 Rounds in 12 minutes; AHAFA

5 Back Squats

5/5 Split Squatsn(w. 2xDB/KB Hanging)

20 – 30 Scissor Kicks (w. weight)

B. For Time @YBTE


DBL DB DeadLift

DBL DB Squats

DBL DB Lateral Steps Over

*After each round do 50 DU/100 SU


Metcon (No Measure)

A. EMOM x 12 min (AHAFA)

A1. 12-16 Gorilla Row

A2. 5-7/5-7 Split Squats

A3. 10 Heel Taps + Scissor Kicks + 10 Toe Touches

B. AMRAP 14 min @YBTE

14/11 Cal Row

12 Suitcase KB Deadlift

9 Single Arm KB HangPower Clean

6 Single Arm KB Shoulder2Overhead

*Finsih the whole KB complex on one side and then switch


Metcon (No Measure)

A. In 13 Minutes Finish 5 Sets of:

6 Deficit Deadlifts @55-65% of 1RM

4/4 Hang KB Snatch to Reverse Lunge (Heavy KB)

20 Sec Banded Side Steps

B. For Quality – 13 Minute Time Cap

6-4-2 Reps of:

Deadlift (Heavy Weight)

Wall Walks


8-6-4 Reps of:

Deadlift (Medium to Heavy Weight)

Dips (anyhow)


10-8-6 Reps of:

Deadlift (Medium Weight)

HR Pushups