Grandi 101 – –

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Metcon (No Measure)

A. Alt EMOM x 30 min

A1. 6-8 Hang Squat Clean @ca. 40-50% 1RM Clean

A2. 8-10 Toes to bar – 10-12 V-ups – 15-20 Toe touches

A3. 8-10 Shoulder to overhead

A4. 6-10 Lateral Burpees over bar

A5. 6-10 Bent over barbell row

A6. 30-40 sec Jump rope anyhow


Metcon (No Measure)

A. Tabata – 20sec ON/10sec OFF * 8

A1. Hot Plate vs. High Scissor Kicks w. Plate

A2. GTOH w. Plate vs. Plate Jumps

A3. AirBike- 4 min without stopping

A4. L/R Single arm STOH

A5. Sprawls vs. Tuck Ups

A6. AtlasBall over shoulder vs. AirSquat Jump

A7. Jump rope anyhow