Grandi 101 – –

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Metcon (No Measure)

A. EMOM x 8 min ;focus on quality

1 Perfect Power Clean + 3 Strict Press ;AHAFA + 2-3 Push Press + 1 Perfect Jerk (anyhow)

B. AMRAP 20 min @your best technical effort

5 Power Clean & Jerk @heaviest lift in A.

7 Toes to bar

5 Bent over barbell row @same barbell ;tempo 1111

25 Double-unders / 40 Single-unders


Metcon (No Measure)

A. AMRAP 14 min

10 SeeSaw KB Press @medium to medium heavy weight

8 Dbl Bent over row @same weight

6 Strict Toes to bar /knees to elbows

10/8 Cal AirBike

B. AMRAP 14 min

5/5 DB Hang Power Clean & Jerk @medium to medium heavy weight

4/4 Controlled Single leg side plank w. bottom leg moving up and down

6 Super slow and controlled Push-ups

10/8 Cal Row


Metcon (No Measure)

A. E3M x 3 sets

1st set: 5 Bench Press @ca. 70-75% 1RM

2nd set: 3 Bench Press @ca. 80-85% 1RM

3rd set: 1 Bench Press @ca. 95-98% 1RM

*choice: you can do 6-8 Z Press ;AHAFA after each set of BP if you want

B. E3M x 3 sets

5 Strict Pull-ups ;AHAFA + 10-15 Floor Press ;AHAFA

C. Alt EMOM x 9 min

C1. 8-10 Strict Press ;AHAFA (ca.50% 1RM)

C2. 8-12 Bent over Shoulder fly @light weight

C3. 20-30 Banded Bicep curls