Grandi 101 – –

„Think Positive And Positive Things Will Start Happening“

View Public Whiteboard


Metcon (No Measure)

A. For 12 minutes finish 4-5 rounds; AHAFA of:

6-8/6-8 Bulgarian Split Squats (w. weight OH, front rack or hanging optional)

6-8/6-8 Bent over row against support

6-8/6-8 Toe Taps (Slow&Controlled)

*Focus on quality

B. Alt. EMOM x 15 min @YBTE

B1. 15-20 WallBalls

B2. 4-6 Devils Press

B3. 8-12 Toes2Bar /High Knee Raises


Metcon (No Measure)

A. Alt. EMOM x 12 min; AHAFA

A1. 6-8/6-8 Box Step Ups

A2. 6-10 Box HSPU

A3. 5/5 Single Leg Russian Leg Lifts + 10 Toe Touches + 20 Heel Taps

B. Intervals: 2 min ON, 1 min OFF x 5 Sets @YBTE:

10/8 Cal Row

10/10 Reverse Lunges

Max Reps: Sprawls to Box Jump/Step Ups


Metcon (No Measure)

A. E2.5M x 4 Sets

5 Pause BB Bench Press (1 Sec Pause at Bottom Position) @75% of 1RM

+ 6/6 Single Arm DB/KB Row Against Support @Heavy Weight

B. E3M x 3 Sets

6-8 BB Z Press (use KB/DB if needed)

+ 10-12 Dbl. DB High Elbow Bent Over Row

+ 8-10/8-10 Single Arm DB/KB Bench Press

C. 4 Giant Sets

30 Sec Push Up Holds (10 sec at top, 10 sec at middle and 10 sec at bottom)

30 Sec Slow And Controlled DeadBug

30 Sec Banded Front Raise Pull Aparts @Light Band

30 Sec Rest