Grandi 101 – –

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Metcon (No Measure)

3 X 8 min on @ 90% effort.

3 min rest

A. AMRAP x 8 min

8 Rope Pull-ups

12 Alt Punt lunge @medium weight

8 Balance Burpee

B. AMRAP x 8 min

6/6 Single arm DB Snatch @medium weight (ca. 20/14kg)

3 Wall walks w. 2 sec pause at top

6 Burpee Box Jumps

C. AMRAP x 8 min

10/8 Cal AirBike

7-10 Toes to bar

10 Goblet Squat @medium weight (ca. 24/16kg)


Metcon (No Measure)

A. Tabata – 20 sec ON : 10sec OFF x 8

A1. Sit-up Get-up L/R

A2. Jump Rope (anyhow) vs. Jumping lunges (scale down to reverse lunges)

A3. Box HSPU vs. Box Jumps (step down)

A4. Strict Knees to elbows vs. Static Squat hold

A5. Sumo DL High pull vs. Russian leg lifts

A6. Lateral jump over bench w. both hands on bench vs. Back extensions

B. 2-3 sets of, 30 sec on : rest as needed

ALL OUT Battle Rope