Grandi 101 – –

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Metcon (No Measure)

A. AMRAP 28 min, In teams of two, change the reps up like you want @your best technical effort

100 Air Squats

60 Power Cleans @ca. 50-60/30-45kg (or weight that allows you to do up to 5 lifts w. perfect form)

100 Medball Russian twists @ca. 9/6kg

60 Wall Balls 9/6kg to 3,05/2,75m

100 Sprawls

60 Shoulder to overhead @same bar

100 Russian KB swings @ca 24/16kg

60 Toes to bar

100 Thrusters @20/15kg (empty barbell)


Metcon (No Measure)

A. Tabata – 20 sec ON : 10sec OFF x 8

A1. Side plank 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. Hamstring curls on ball vs. Banded bicep Curls

A6. Single leg Romanian deadlift L/R

A7. Battle ropes / Plank