Grandi 101 – –

“Failure will never overtake you if your determination to succeed is strong enough“

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Metcon (No Measure)

A. AMRAP x 10 min @YBTE

12/10 Cal Row

12 (6/6) KB Hang Snatch

12 Alt. Reverse Lunges w. KB in FR

Rest 1 minute

B. EMOM x 10 min, Build across

1-3 Clusters

Rest 1 minute

C. AMRAP x 10 min @YBTE

Ascending ladder 1-2-3-4….of:

Cal Row

Thrusters (ca. 40/30kg)

Lateral Burpees over Bar


Metcon (No Measure)

Tabata – 20sec ON/10sec OFF x 8 @Your Best Technical Effort

1. Russian KB Swing vs. Romanian Deadlift

2. Sumo Deadlift High Pull vs. Sprawls

3. Dumbell Hang Clean and Jerk (L/R)

4. Reverse Lunges (w weight optional) vs. 90 Degreee Hold (w/KB/DB)

5. Shoulder Taps vs. Heel Taps

6. Hang Dumbell Snatch (L)R)

7. Single Arm Devils Press (L/R)

8. Bike (20 sec fast / 10 sec slow)