Grandi 101 – –

„No matter how the weekend went, Monday is always an opportunity for a fresh start“

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Metcon (No Measure)

AMRAP 28 minutes @YBTE

Buy in:

5 Rounds; AHAFA

6 Deadlift

6/6 Half Kneeling KB Presses

Into AMRAP of:

300/250m Row

6 Atlas Ball Over Shoulder

6 Burpees

* Increase the weight between sets in deadlifts if you want


Metcon (No Measure)

A. AMRAP 28 minutes @YBTE

Buy in:

5 Rounds; AHAFA

6/6 Box Step Ups

8/8 Single Arm DB Row

Into AMRAP @YBTE for the rest of the time of:

14/12 Cal Bike

12 Alt. DB Snatch

10 Alt. Forward Lunges (w. DB in FR)

8 PushUps

6 Box Jumps/ Step Ups


Metcon (No Measure)

A. In 10 Minutes Finish 4 Rounds of:

3 Deadlifts @85% of 1RM

5/5 Single Arm DB Bench Press

7 Banded Face Pulls

B. 4 Rounds of:

10-8-6-15 Barbell Hip Thrust

8-12 Spanish Squats (Heavy Band)

60 Sec Rest

C. For Quality:


Russian KB Swings

Push Ups