Grandi 101 – –

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Metcon (No Measure)

A. E3M x 3 sets

2 No TNG Deadlift @ca. 85-90% 1RM (perfect technique!) + 10/10 Single arm Row ;AHAFA

B. For time @your best technical effort

21 Deadlift @ca. 50% of your heaviest lift in A.

16 Lateral Box Step overs (with weight if you can)

21 Box HSPU

15 Deadlift

12 Lateral Box Step overs

15 Box HSPU

9 Deadlift

8 Lateral Box Step overs

9 Box HSPU

*Time Cap: 11 min


Metcon (No Measure)

A. EMOM X 24 min (4 on each before moving on) @ 85-90% effort

A1. EMOM x 4 sets: 8-12 AtlasBall over Shoulder ;AHAFA

A2. EMOM x 4 sets: 10-20 Cal Row

A3. EMOM x 4 sets: 8-10/8-10 SlamBall Side throw to wall

A4. EMOM x 4 sets: 8-18 Cal SkiErg

A5. EMOM x 4 sets: 5-7/5-7 Single arm Thrusters (KB or DB – medium weight)

A6. EMOM x 4 sets: 10-20 Cal AirBike

*ca. 1 min rest between A1, A2, A3… to clean tools for next group


Metcon (No Measure)

A. E3M x 3 sets

3 Back Squat (low or high) @ca. 80-85% 1RM + 10/10 Side Plank w. rotation (use weight if you want)

B. E3M x 3 sets ;AHAFA

8-10/8-10 Single arm OH Split Squat + 10-15 Floor Press + 20 Russian Twists

C. Alt EMOM x 9 min

C1. ca. 30 sec Banded Monster walk (small band around ankles)

C2. ca. 30 sec Cuban rotations @light weight ca. 1.5-2.5kg

C3. ca. 30 sec BW Cossack Squat