Grandi 101 – –

“The best preparation for tomorrow is doing your best TODAY“


Metcon (No Measure)

A. In 7 Minutes Finish 3-4 Rounds of:

4-8 Strict Pull Ups

6-10 Strict Dips (Rings, Rack, Box)

Optional: 8-12 Hand Release Pushups

B. Alt. EMOM x 8 Min

B1. 10-15 Pull Ups / C2B

B2. 10-15 HSPU (Anyhow)

*Break Up the Sets If You Need To.

Practice Breaking the Set Before Going to Failure and

Taking a Quick Rest Before Starting Again with the Last Reps

C. AMRAP 9 Min @85% Intensity

21 DU/42 SU

12 Dbl. DB Push Press (18/12 kg)

15/12 Cal Row

9 Dbl. DB Power Clean & Jerk (18/12 kg)

9 Burpee Over Rower

6 Dbl. DB Hang Snatch (18/12 kg)


Metcon (No Measure)

On a running clock – 4 Rounds for Quality of:

6-8/6-8 Half Kneeling Presses

12-16 Alt. Gorilla Row

8-10/8-10 Single Leg Russian Leg Lifts/ Toe Taps

Rest 1 minute then straight into AMRAP up to 30 min @YBTE of:

600/500m Bike

6/6 Single Arm KB Push Press

12 Drop Squats/Air Squats

6/6 Single Arm KB Clean/Jerk

12 Sprawls