Grandi 101 – –

“The Key To Success Is To Start Before You Are Ready“

View Public Whiteboard


Metcon (No Measure)

A. E2M x 5 sets:

5 Overhead Squats @AHAFA (from rack)

B. AMRAP 15 min @YBTE:

12/9 Cal Bike

6 Power Snatch (ca.50% 1RM)

6 Overhead Squats (same weight)

6 Pullups (anyhow)

10/10 Dynamic Side Plank


Metcon (No Measure)

A. EMOM x 16 min (AHAFA)

A1. 12-16 Gorilla Row

A2. 8-10 Split Squats

A3. 5/5 Windmills

A4. 20 Heel Taps + 10 Toe Touches

B. AMRAP 14 min @Your Best Technical Effort

10/8 Cal Row

12 Russian KB Swings (medium-heavy)

6-9 PushUps

6/6 Forward Lunges


Metcon (No Measure)

A. E2M x 5 Sets

4 First Rep Pause Front Squat @75% of FS 1RM (first rep with 4 sec pause at bottom then 3 regular)

+ 15-20 sec/15-20 sec Single Arm Overhead Carry

B. E2M x 4 Sets

6-8 Box Barbell Back Squats @AHAFA

6-8 Explosive Box Jumps – Landing In Power Position Not in a Deep Squat

C. 3 Rounds For Quality – 10 Min Time Cap

8 Tall Kneeling Dbl. DB/KB Overhead Press

9 Weighted Victorian Raises (On Box or Bench) @Light Plates

10 Weighted Cossack Squats

11 Hollow Rocks

12 Calf Raises