Grandi 101 – –

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Metcon (No Measure)

A. E2M x 4 sets

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

*if your struggling with your OHS then do FS

B. Alt EMOM x 12 min ;technique focus!

B1. 2 High hang Muscle Snatch + 3 Hang Power Snatch + 4 OHS @barbell only + 4 Lateral Burpees over bar

*if and only if your technique is solid then you can add a little weight on the bar

C. 2 Long run around the house (ca. 1.200m)


Metcon (No Measure)

A. E2M x 5 sets

8-10 Tempo Goblet Squat ;31X1 (AHAFA) + 5-7 Strict Chin-ups OR 10 One Ring Sup Ring 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. E3M x 3 sets

6 Back Squat (low or high) @ca. 70% 1RM + 10/10 Side Plank w. rotation (use weight if you want)

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 pull apart

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

C3. ca. 30 sec BW Cossack Squat