Grandi 101 – –

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Metcon (No Measure)

A. For time @your best technical effort

600m Run

3 Rounds of:

21 Thrusters @ca. 30/20kg

15 Toes to bar

9 Lateral Burpees over bar

450m Run

3 Rounds of:

21 Hang Power Clean @same bar

15 Shoulder to overhead

9 Pull-ups (anyhow)

300m Run

21 Lateral Jumps over bar

15 Reverse lunges @same bar in FR

9 Push-ups

Time Cap: 24 min

B. 3 Rounds @cool down tempo

10/10 sec Spider man flow (anyhow)

5 Soft yoga presses

10 Cat and cow

10 sec ass to the grass squat hold


Metcon (No Measure)

A. Alt EMOM x 27 min

Min 0-9

A1. 20-25 Dropsquats

A2. 5/5 KB Clean and Jerk @moderate weight

A3. 10-15 Russian Leg lifts on Floor

Min 10 – 18

A4. 12-16 WallBalls /airballs

A5. 45 sec Jumprope (DU or SU)

A6. ca. 30-40 sec Strict Mountain Climbers

Min 19-27

A7. 8-12 KB squatclean (both hands on kb)

A8. 6-8/6-8 SplitSquats (with kb in front rack if you want)

A9. 10-15 Toe touches


Metcon (No Measure)

A. E2M x 5 Sets

5-5-4-4-3 Deficit Deadlifts @70%-70%-75%-75%-80% of 1RM (Stand on a 10kg Plate)

*Optional – After Each Set of DL do Banded Side Steps for 20-30 Sec

B. E2M x 4 Sets

6-10 Wide Stance Barbell Box Squats @AHAFA

+ 6-10 Dbl DB/KB Z-Press @AHAFA *Perfect Form!*

C. Alt. EMOM x 9 min

C1. 30 Sec Weighted Alt Box Step Ups

C2. 15-20 Sec/15-20 Sec Suitcase Carry

C3. 20-30 sec Superman Hold