Grandi 101 – –

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Metcon (No Measure)

A. E2M x 5 sets

3 Deadlift @ca. 80-85% 1RM + 8-10 Dbl DB Bench Press ;AHAFA

B. E2M x 8 sets @your best technical effort

10/8 Cal AirBike

5/5 KB Snatch @medium weight (ca. 24/16kg)

10 Bench or Box „Jump overs“ (hands on bench the whole time)

3-5 Burpee Box jumps

*try having at least 30 sec rest, otherwise lower the reps


Metcon (No Measure)

A. Alt EMOM x 10 min

A1. 8-10 Sumo DL High Pull ;AHAFA + 7-10 Push-ups

A2. 8-10 Russian KB Swings @same KB + 10-16 Jumping lunges

B. AMRAP 18 min @your best technical effort

50 Run in Place Jump rope

5/5 Sit-up Get-up

10 Ground to overhead w. plate 5-20kg

5 Burpee to plate

10 V-ups OR Toe touches