Grandi 101 – –

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Metcon (No Measure)

A. Alt EMOM x 30 min @80-85% effort (6 sets each)

A1. 10 Front Squat @ca. 50+% of 1RM (the bar starts from the ground)

A2. Ring support hold for ca. 20-30 sec (use rubber band or box for scale)

A3. 8-10 Toes to bar + 10-16 Alt Jumping Lunges

A4. 10-15 sec L sit on Box + 6-8 Shoot throughs

A5. 2-5 Wall Climbs (scale as needed)


Metcon (No Measure)

Teams of 2. Split distance/reps at will.

A. 6k AirBike

TC: 13 min

* 90sec rest *

B. 3k Row

TC: 13 min

* 90sec rest *

C. 400 DU / 1000 SU

TC: 9 min


Metcon (No Measure)

A. E3M x 3 sets

5 Deadlift @ca. 70% 1RM + 15-20 Double DB Seal Row ;AHAFA (bench slightly inclined)

B. Alt E90s x 3 sets each

B1. 16-20 Alt Step-ups on 40-50cm box w. Weight ;AHAFA

B2. 30-40 Banded Tricep push downs (yellow band)

C. Alt EMOM x 9 min

C1. 10 Romanian DL ;AHAFA

C2. 15-20 Dbl DB Hammer Curls ;AHAFA

C3. 8-12 Strict Knee Raises (knees to elbows)