Grandi 101 – –

“We Rise By Lifting Others“

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Grandi101

Metcon (No Measure)

2 x 13 min AMRAPS, with 3 min rest in between.

A. AMRAP x 13 mint@YBTE With one Medball

10 Medball Clean

10 G2OH with Medball

10/10 Russian Twist w. Medball

10 Strict Press w. Medball

10 Sprawl on Medball

B. AMRAP x 13 min @YBTE With one KB

DT Complex on Right Hand

DT Complex on Left Hand

10 Russian KB Swings

10 Situps

* DT Complex =

12 Suitcase Deadlift

9 KB Hang Clean

6 Shoulder2Overhead

Heimaæfing

Metcon (No Measure)

Tabata

20 sec ON, 10 sec OFF x 8 sets each

1) Air Squats

2) Situps

3) PushUps vs. BirdDog

4) Russian KB Swings

5) KB Clean (L/R)

6) KB PushPress (L/R)

7) KB Sumo DeadLift vs. Horse Stance Hold

8) Burpees

*When there are two workouts you do them alternating, four times each

Athugasemdir

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