Grandi 101 – –

“Make Yourself a Priority“

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Metcon (No Measure)

A. E30S x 6 Sets @YBTE with lightweight:

1 Clean High Pull

1 Power Clean

1 Front Squat

1 Push Jerk

*Focus on working on your teqhnique

B. E45S x 6 Sets @AHAFA:

1 Clean&Jerk (Anyhow)

*Focus on keeping the bar close and make every single lift perfect. If you feel good increase the weight.

C. EMOM x 20 min @ca. 40-45% 1RM Power Clean @YBTE:

Min 1-5: 6-8 TNG Power Clean

Min 6-10: 4-6 TNG Power Clean&Jerk

Min 11-15: 3-5TNG Power Clean&Jerk + 3-5 Front Squats

Min 16-20: 2-4 TNG Power Clean&Jerk + 2-4 Front Squats + 2-4 Deadlifts

*Focus on good teqhnique in every lift. Remember – SMOOTH IS FAST!


Metcon (No Measure)

3 x 9 min AMRAPS with 90 sec Rest between.

A. AMRAP x 9 min @YBTE

5/5 Windmills (with rather light or no weight)

7/7 Punt Lunges w. DB

9/9 Cossack Squats (with light or no weight)

12 (6/6) Steps Strict Bear Crawls

*Focus on moving well and controlled.


10/8 Cal Row

10 Hike Swings

10 Drop Squats

10 (5/5) Dynamic Side Plank

C. AMRAP 9 min @YBTE

10 (5/5) DB Clean&Jerk

10 Sprawls (on a plate/box or soft yoga presses)

10 Russian Leg Lifts (5/5 Single Leg Russian Leg lifts)

10 (5/5) Reverse Lunges (w. DB in Front Rack if you can)


Metcon (No Measure)

A. You Have 12 Minutes to Work Your Way Up to 3RM Barbell Bench Press

Aim for ca. 93% of 1RM

B. E2.5M x 4 Sets

5 Strict Pull Ups @AHAFA

+ 7-9 Dbl KB/DB Sitting Strict Press (Bench or Box)

C. Alt. EMOM x 9 min

C1. 20-30 Sec Hollow Hold

C2. 10-15 Diamond Push Ups

C3. 10-15 Bicep Curls (Use BB or Dbl. DB/KB)