Grandi 101 – –

“Monday sets the tone for the week. Be a BEAST today“

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Metcon (No Measure)

A. E2M x 5 sets; AHAFA

3-5 Bench Presses

6-8/6-8 Bent Over Row against support

B. E2M x 5 sets; AHAFA

6-8 Double Strict pressses w. KB/DB (if you can sit on the floor or sit on a bench/box)

6-8/6-8 Bulgarian Split Squats

C. For time @YBTE

50 -40-30-20-10 Double-unders / 100-80-60-40-20 Single-unders

10 Burpees/Sprawls between each set of DU.

Time Cap: 7 min


Metcon (No Measure)

For Time: @YBTE

3 Rounds of:

15-20 AirBalls

20 MedBall Russian twist

10 Medball Ground to Overhead

Straight into..

4 Rounds of:

8/8 KB’ Single Arm Shoulder to Overhead

10 KB’ Squat Clean (both hands on ‘KB)

8 -12 Box Jumps

Straight into..

5 Rounds of:

8/8 KB’ Hang Clean

10 – 15 Sprawls (use a box or a plate for hands if you need to)

10 (5/5) Plank KB’ Pull Through

Time Cap 27 min.


Metcon (No Measure)

A. E3M x 3 Sets

2-3 No TNG Deadlifts @85-90% of 1RM

*Optional: + 6-8/6-8 Bottoms Up KB Press (Start With Your Less Dominant Hand)*

B. Alt. EMOM x 16 min

B1. 6-8/6-8 Single Arm DB/KB Bench Press @AHAFA

B2. 8-12 Supinated Barbell Bent Over Row @AHAFA

B3. 8-10/8-10 Single Leg Hip Thrust @AHAFA

B4. 15-20 Sec Toe Touches + 15-20 Sec Flutter Kicks

C. Finisher – 1 set

30 Russian KB Swings @Medium Heavy KB