Grandi 101 – –

“Don’t count the days. Make the days count.“

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Metcon (No Measure)

A. EMOM x 30 min; AHAFA

A1. 6-10 Dbl. DB Bench Press

A2. 6-8/6-8 Box Step Ups

A3. 3-5 WallWalks

A4. 8-12 Dbl. KB Deadlift

A5. 20-30 Bench Jumps Over


Metcon (No Measure)

A. EMOMx 12 min; AHAFA

A1. 6-8/6-8 Split Squats

A2. 5-7/5-7 DB Bicep Curl To Arnold Press

A3. 5-7/5-7 Single Leg Romanian Deadlift

B. AMRAP x 14 min @YBTE

Ascending Ladder


Russian Swings

Drop Squats/ Air Squats

Single Leg Russian Leg Lifts

Bike (x2)


Metcon (No Measure)

A. E90s x 5 Sets

5 BB. Sumo Deadlifts @60% of 1RM

B. Alt. EMOM x 8 Min @AHAFA

B1. 6-8 BB. Romanian Deadlifts

B2. 12-16 DB/KB SeeSaw Presses

C. 3-4 Rounds For Quality (Rest as Needed) – 12 Min Time Cap

4 Heavy Strict Dips (Rings, Rack, Bar, Box)

7 Goblet Cyclist Squat

10 BB. Glute Bridge

1 x L-Sit Hold For As Long as Possible