Grandi 101 – –

“You’re not here to impress anybody. Just do you“

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Metcon (No Measure)

A.Alt. EMOM x 12 min @YBTE

A1. 4-6 Strict ChinUps; AHAFA

A2. 6-10 Strict Dips (rings/racks/box)

A3. 5-7/5-7 Box Pistols (Pistols)

B. AMRAP x 15 min @YBTE

19 Cal Row

19 WallBalls


Metcon (No Measure)

2 x 13 min AMRAPS, with 3 min rest in between.

A. AMRAP x 13 min@YBTE With one Medball

10 Medball Clean

10 G2OH with Medball

10/10 Russian Twist w. Medball

10 Strict Press w. Medball

10 Sprawls (on Medball)

B. AMRAP x 13 min @YBTE With one KB

DT Complex on Right Hand

DT Complex on Left Hand

10 Russian KB Swings

10 Sitting Knees2Elbows or Toes2Kettlebell

* DT Complex =

12 Suitcase Deadlift

9 KB Hang Clean

6 Shoulder2Overhead


Metcon (No Measure)

A. E2.5M x 3 Sets

5 Pause BB. Bench Press @70% of 1RM (3 Sec Pause at Bottom Position)

3-4 Strict Tempo Pull Ups (2-1-X-2)

B. E2M x 4 Sets @AHAFA

8 DB. Bench Press

+ 8 Supinated Bent Over BB. Row

C1. 3 Super Sets w. No Rest

10 Double DB/KB Z-Press

10 Banded Lat Pulldowns @Medium to Heavy Band

Rest 90 sec, then do:

C2. 3 Super Sets w. No Rest

10-20 Decline Push Ups

10-20 Seated Banded Rows @Light Band