Grandi 101 – –

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Metcon (No Measure)

A. AMRAP 10 min, In teams of two – I go, You go:

8-12 Floor Press (DB’s) + ca. 15/15m Suitcase Farmers Carry ;AHAFA

*one full round before changing

B. Alt EMOM x 15 min

B1. 8-12 Rope Pull ups + 3/3 Single leg downward facing dog + Knees to chest

B2. 40 sec Max Cal AirBike (anyhow)

B3. 8-12 SeeSaw Presses (AHAFA) + 8-12 Double KB Clean @same weight as in seesaw


Metcon (No Measure)

2 x 13 min AMRAP’s

rest 3 min between

A. AMRAP 13 min

Max meters on the Rower (smooth and steady pace)

B. AMRAP 13 min

5/5 Half Kneeling Press

10 Toe touches

15 American Swings w. same weight as in Press

10-20 sec Chin over bar hold (scale as needed)


Metcon (No Measure)

A. E2.5M x 4 sets

6-8 Strict Press @ca. 70% 1RM Press + 10/10 Single arm DB Row (AHAFA)

B. E3M x 3 sets ;AHAFA

8-10 Chin ups (Tempo: 3030 – use rubber band to be able to follow the tempo!) + 8-12 Bench Press + 20-30 Russian Twist

C. Alt EMOM x 9 min

C1. ca. 30 sec Bent over T.Y.I @light weight

C2. Max rep Push-ups

C3. 10/10 Shifting Split Stance Single arm Cable Pull