Grandi 101 – –

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Metcon (No Measure)

A. E2,5M x 4 Sets @YBTE

3 No TNG Deadlift @ca.80-85% 1RM + 8-12 Strict Dips (in rings, racks or boxes)

B. In teams of two, Row for meters x 16 min @your best technical effort.

Person 1:

Rowing for meters

Person 2:

15 + 15m Suitcase KB Carry + 10 Russian KB Swings + 10 Romanian DL (same weight on the KB)

Then P1 and P2 switch


Metcon (No Measure)

A. Alt EMOM 10min

5/5 Dbl KB(rack and farmer) Front Foot evelvated Split squat L/R

10 Dbl KB deadlift

B. Alt EMOM 20min

3/3 Single arm DB Bent over row + DB snatch high Pull + Muscle Snatch

8/8 DB Cross body RDL

8/8 Half kneeling Arnold Press

8/8 Single Arm KB Rack Reverse Lunge


Metcon (No Measure)

A. E2,5M x 4 Sets:

3 No TNG Deadlift @ca. 80-85% 1RM + 5 Soft Yoga Presses

B. E3M x 3 sets

6-8 Box Squat (low or high) ; AHAFA +

8/8 KB Suitcase Deadlift ; AHAFA

C. Alt EMOM x 9 min

C1. 15- 20 KB Romanian Deadlift @ca. 32/24kg

C2. 8-12 Dips in rack or rings

C3. 6-10 Controlled Knee raises/toes to bar