Grandi 101 – –

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Metcon (No Measure)

2 x 13 min amrap’s

rest 2-3 min between

A. AMRAP 13 min, In teams of two

9 Pull-ups (anyhow) or 3-4 Bar Muscle-ups or 3-4 Ring Muscle-ups

9/7 Cal AirBike

9 Unbroken WallBalls

*one full round before changing

B. AMRAP 13 min, In teams of two

9 Toes to bar

9/7 Cal Row

9 Box Jumps

*one full round before changing


Metcon (No Measure)

A. Tabata – 20 sec ON : 10sec OFF x 8

A1. Sideplank with rotation L/R

A2. One arm swing L/R

A3. Single leg hip thrust L/R

A4. Half kneeling KB press L/R

A5. Dynamic Reverse plank to L-sit w. heels on floor vs. Banded bicep Curls

A6. Single leg romanian deadlift L/R

A7. Battle ropes / Plank