Grandi 101 – –

“She felt shy
She felt tired
She felt week
But that was before she hit the gym“

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Metcon (No Measure)

A. E2.5M x 5 Sets: Build Up to AHAFA

4 Front Squats

6-8/6-8 Bent Over Row

B. EMOM 15 min:@YBTE

B1.6-12 Handstand PushUps (amyhow)

B2 8-12 Dbl. KB Clean

B3.8-12 Dbl. KB Alt. Reverse Lunges (Deficit if you want)

C. Finisher

BC Ladder!


Metcon (No Measure)

A. Alt EMOM x 15 min

A1. 6-8/6-8 Half Kneeling KB/DB Presses

A2. 6-8/6-8 Lateral Punt Lunges w. DB

A3. 20s/20s Side Plank

B. AMRAP x 12 min @YBTE:

12/10 Cal Row

10 Drop Squats/Air Squats

8 Pike Ups on Rower

18 Double Unders/36 Single Unders


Metcon (No Measure)

A. EMOM x 10 Min

3 Front Squat

4-5 Dual KB Pendlay Row (Medium Weight)

*Start With ca. 60% of 1RM on the FS and Build Up If Feeling Good

B. E2M x 6 Sets

(First Finish 2 Sets of B1 then 2 sets of B2 then 2 sets of B3)

B1. 7/7 Overhead Reverse Lunges @AHAFA

6 Dual DB/KB Z-Press

B2. 5/5 Front Rack Reverse Lunges @Heavier than B1

8 Dual DB/KB Tall Kneeling Press

B3. 3/3 Back Rack Reverse Lunge @Heavier than B2

10 Dual DB/KB Standing Press

C. 3 Rounds For Quality – Empty (Or Really Light) Barbell and Two Heavy DB/KB’s

15-15-15 Reps/Meters of:

Good Mornings

Overhead Squat/Front Squat/Back Squat

Farmers Walk

*7 Minute Time Cap