Grandi 101 – –

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Metcon (No Measure)

Alt. EMOM x 10 minutes @YBTE

A1. 6 Back Squats

A2. 4 Front Squats

* Ca. 75% of 1RM Front Squat

B. E3M X 6 sets @YBTE

4 Squat Clean @ca. 70% 1RM or heavy-ish

8-10 PullUps Anyhow (Strict, Kipping, Semi kipping, Butterfly, Ring Row, banded pull down)

10-15 Box Jumps (step down)


Metcon (No Measure)

A. EMOM 15 min; AHAFA

A1. 6-8 Tall Kneeling Double KB/DB Strict Press

A2. 10-15 Goblet Squats

A3. 20 Heel Taps + 10-16 Toe Touches

B. AMRAP 14 min @your best technical effort

10/8 Cal Row

12 Russian KB Swings (heavy-ish)

14 Drop Squats

16 Alt. Single Leg Russian Leg Lifts


Metcon (No Measure)

A. Alt. E2M x 12 Sets (4 Sets of Each)

A1. 4 Front Squats @70-75% of FS 1RM

7/7 Bent Over DB/KB Row

A2. 7 Back Squats @Same Weight

10 DB Lat Pullover

A3. 10 Box Squats @Same Weight

4 Strict Chin Ups

B. Short and Sweet Core 🙂