Grandi 101 – –

“The days that break you, are the days that make you“

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Metcon (No Measure)

A. E2M x 5 sets: (AHAFA)

6-5-4-3-3 Front Squats

+ 6-8/ 6-8 SeeSaw Presses

B. Alternating EMOM x 14 min @YBTE

B1. 8-10 Unbroken Thrusters (AHAFA)

B2. 12-15/9-12 Cal Row

C. Bonus

EMOM x 5 min @YBTE

30 Sec Double Unders Practice


Metcon (No Measure)

A. E2M x 4 sets; AHAFA

6-8 Dbl KB Goblet Squat

12-16 Gorilla Row @same weight

Rest 2 minutes

B. AMRAP x 8 min @YBTE

12/9 Cal Bike

6-8/6-8 Split Squats (w. weight optional)

6-8 Sprawls

Rest 2 minutes

C. AMRAP 8 min @YBTE

12/9 Cal Bike

8-10 KB Squat Clean (w. both hands on KB)

16-20 Strict Mountain Climbers


Metcon (No Measure)

A. In 9 Minutes, Finish 3 Sets of:

4 Negative Chin Ups

6-8 Strict Press @65-70% of 1RM

12 Banded W´s

B. In 8 Minutes, Finish 3-4 Sets of: (AHAFA)

5 Double KB. Push Press

5-8 Double. KB Bent Over Row

(With Same KB´s)

8-11 Two Arm Overhead Situps

C. 4-8-12-16-20 Reps of: (Rest As Needed)

Alt. Single Arm KB/DB Floor Press

KB/DB Deadbug