Grandi 101 – –

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Metcon (No Measure)

A. E2M x 5 sets

5 Overhead OR Front Squat @ca. 70% 1RM

*if you are struggling with your OHS then do FS

B. For time @your best technical effort

150 WallBalls

*Each time you stop/miss do 25 Double-unders / 40 Single-unders

**Time Cap: 13 min

C. Stretch with coach


Metcon (No Measure)

A. E2M x 5 sets ;AHAFA

8-10 Tempo Goblet Squat ;21X1 + 5-7 Strict Chin-ups OR 10/10 Single arm Row

B. For time, In teams of two, brake it down like you want

80/55 Cal Row + 60 Dbl KB Thrusters @moderate weight

80/55 Cal AirBike + 60 American Swings @ca. 24/16kg

80/55 Cal SkiErg + 60 MedBall partner Sit-ups

*Time Cap: 20 min


Metcon (No Measure)

A. E2.5M x 4 sets

6 Back Squat @ca. 70% 1RM + 10/10 Shifting Split Stance Single Arm Push

B. E3M x 3 sets ;AHAFA

8-10/8-10 Single arm OH Split Squat + 8-10 Dbl DB Bench Press + 20 Russian Twists

C. Alt EMOM x 9 min

C1. ca. 30 sec Banded side steps

C2. ca. 30 sec Cuban rotations @light weight ca. 1.5-2.5kg

C3. ca. 30 sec BW Cossack Squat