Grandi 101 – –

„Set a goal so big that if you achieved, it will blow your mind“

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Metcon (No Measure)

In Teams of Two. Split the reps like you want.


Cal Bike


Hang Power Clean (50/35)

30-20-10 reps of

Shoulder To Overhead (50/35)

*450m Run after each set of S2OH (together)

Max Rounds Up to 30 minutes, I Go You Go

1 Heavy Clean and Jerk (80/55)

3 Lateral Burpees Over Bar

5/7 Cal Bike


Metcon (No Measure)

Tabata – 20sec ON/10sec OFF * 8

1. Split Squats (with db in front rack) (L/R)

2. Box Step Ups (L(R) (with weight optional)

3. Single Arm Dumbell Row aginst support (L/R)

4. Heel Taps vs. Back extensions

5.Alt. Curtsy Squats vs. 90 degree Squat Hold

6. Hang Dumbell Clean and Push Press (L/R)

7. Single Arm Dumbell Thrusters (L/R)

8. Amrap 4 minutes: 4 Atlas Ball Over Shoulder + 6 Burpee Box Jumps