Grandi 101 – –

„Be with people who inspire you to become stronger and better“

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Metcon (No Measure)

3x 10 min partner AMRAPS w. 1 min rest in between

A. AMRAP 10 min @YBTE:

10/8 Cal Bike

10 Russian KB’ Swings (@medium-heavy)

8 KB’ Squat Clean (same weight)

*change after each workout

B. AMRAP 10 min @YBTE:

80 Ground2Overhead w. plate (@medium weight)

60 Forward Lunges w. plate overhead (same weight)

40 Toes2Bar

*Split reps like you want

C. AMRAP 10 min @YBTE:

5 Thrusters (ca. 40/30kg or medium- heavy)

6 Lateral Burpees over Bar 7/5 Cal Bike

*Change after each round


Metcon (No Measure)

A. Tabata – 20 sec ON : 10 sec OFF x 8

A1. KB Goblet Squat vs. KB Sumo Deadlift High Pull

A2. KB Ballistic Row vs. Sprawls

A3. KB Hang Clean (L/R)

A4. KB Russian Swing vs. Romanian Deadlift

A5. Plank with KB Pull Through vs Bicycle crunches

A6. KB Shoulder to Overhead L/R

A7. KB Squat Clean (with both hands on KB) vs. Burpees

A8. Row (20 sek fast, 20 sek slow)