Grandi 101 – –

„Attitude is everything, so pick a good one!

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Metcon (No Measure)

A. E2,5M X 4 Sets:

6-8/6-8 Bulgarian Split Squats; AHAFA

8-10 Russian KB Swings; AHAFA

4-6 Strict PullUps (for height)

B. Mini Cindy

AMRAP x 15 min @YBTE

5 Pullups (anyhow)

6- 10 Push ups

15 AirSquats

Bonus if time:

Inside 5 minutes do 2-3 Rounds for Quality Of:

10 Alternating Single leg V-ups

20 Heel Taps

10 Russian Leg Lifts

*Rest as needed between sets.


Metcon (No Measure)

A. Alternating Emom x 30 min @YBTE:

A1. 5-7/5-7 Box Step Ups, AHAFA

A2. 6-10 Box HSPU / HSPU/Strict Presses

A3.16-20 Bicycle chrunces + 16-20 Heel Taps

A4. 6-8 Atlas Ball Over Shoulder; AHAFA

A5. 30- 40 sec Row


Metcon (No Measure)

A. You have 10 Minutes to Finish 5 Sets of:

2 No TnG Deadlifts @85-95% of 1RM

B. 4 Supersets @AHAFA

10-8-6-15 BB. Hip Thrust on Bench (Increase Weight Each Set, Same Weight in 1st and 4th Set)

+ 12-16 KB. SeeSaw Presses

* Rest 60 Seconds After Each Set

C. 4 Rounds For Quality (Rest As Needed)

5/5 Single Leg RDL

10 Seated Behind the Neck Press @Light Weight

15/15 Sec Copenhagen Plank

* Buy Out After 4th Round: BC Ladder