Grandi 101 – –

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Metcon (No Measure)

A. E2M x sets

4 Bent over barbell row ;AHAFA + 5 Romanian Deadlift + 6 TNG Deadlift

*same bar the whole way threw

B. E30s x 15 sets ;build across (7.5min)

2 Power Clean

*start at medium weight then build up to 1 technical but heavy set

C. ALL OUT!!! Intervals, 1 min on : 3 min off x 1 set each

C1. Row

C2. AirBike


Metcon (No Measure)

A. Alt. E30s x 12 sets (6 min)

A1. 4-6 Double KB Squat Clean ;medium weight

A2. 4-6 Explosive Box Jumps, land on power position

B. AMRAP x 18 min. Use double KB’s @light/medium weight

6 Sumo DL

6 Row

6 Clean

6 Strict Press

2-4 x 10m Farmers Carry

Rest 1 min


Metcon (No Measure)

A. E3M x 3 sets

6 No TNG Deadlift @ca. 70% 1RM + 6-8 Strict Chin-ups for height

B. E2.5M x 4 sets

6-8 Bent over barbell row ;AHAFA + 6-8 Romanian Deadlift + 5/5 Box Pistols w. non working food sliding behind box

C. Alt EMOM x 9 min

C1. 10/10 Cable Woodchop

C2. ca. 30 sec Bent over T.Y.I @light weight ca. 1.5-2.5kg

C3. ca. 30 sec BW Box Step-ups