Grandi 101 – –

“Keep your squats low and your standards high“

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Metcon (No Measure)

A. E2M x 4 Sets @YBTE

12-10-8-6 Barbell Romanian Deadlift

6-8/6-8 Half Kneeling KB Presses

B. Alt. EMOM x 20 Min @YBTE

B1. 6-8/6-8 Bulgarian Split Squats

B2. 8-10 Pendlay Row (w. bar)

B3. 2-5 Wall Walks (scale it on box or floor)

B4. 40 Sec Row


Metcon (No Measure)

A. Alt. EMOM x 12 min; AHAFA

A1. 10-14 Goblet Squats

A2. 12- 16 Gorilla Row

A3. 30-40 Sec Plank vs 20s/20s Side Plank

B. 10-9-8-…-1 of:

Russian KB Swings

Reverse Lunges L+R (w. weight optional)

Shoulder2Overhead L+R

Toe Touches

Time Cap: 16 min or AMCAP Bike up to 16 min


Metcon (No Measure)

A. E3.5M x 5 Sets

4 Deadlifts @70-80% of 1RM

4/4 Dbl KB/DB Front Foot Elevated Reverse Lunges (Heavy)

8 Dips

20 Banded Overhead Tricep Extensions

B. For Quality

2-4-6 Reps Of:

Wall Walks

Turkish Getup

Time Cap: 10 min