Grandi 101 – –

“It’s Choose-day
Choose kindness
Choose passion
Choose gratitude
Choose happiness
Choose yourself“

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Metcon (No Measure)

A. Alt EMOM x 10 min @YBTE

A1. 6-8 TNG Shoulder to overhead @ca. 50% 1RM Jerk (focus on racking the bar high!)

A2. 6-12 Handstand Pushups (anyhow)

B. Alt. EMOM x 16 min @YBTE

B1. 2-3 Squat Clean and Jerk @ca. 70% of 1RM Clean

B2. 8-12 Box Jumps (focus on soft landing)

*If legs are tired do Power Clean instead of Squat Clean


Metcon (No Measure)

A. ALt. EMOM x 12 min; AHAFA

A1. 8-10/8-10 Bent Over Row

A2. 6-8/6-8 Step Ups

A3. 30-40 sec Plank

B. ALT. EMOM x 15 min

B1. 30-40 Sek Row

B2. 6-8/6-8 DB Hang Snatch

B3. 6-10 Burpee Box Jumps/Sprawls to Step Ups


Metcon (No Measure)

A. E2.5M x 4 Sets

3-4 Pause Deadlifts @ca. 75% of 1RM

4-7 Tall Kneeling Double KB Press

7-10 Banded Overhead Front Raises

B. Alt. EMOM x 16 Min @AHAFA

B1. 10 Snatch Grip RDL

B2. 12 Overhead Walking Lunge (DB, KB or Plate)

B3. 12* Double Russian Kettlebell Swings @Heavy Weight (*8 reps – rest 10 sec – 4 reps)

B4. 10/10 Slow and Controlled High Knee Raises w. Double KB in FR @Same KB´s