Grandi 101 – –

“Don’t wait for the perfect moment. Take the moment and make it perfect“

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Metcon (No Measure)

AMRAP x 30 min @YBTE

Bike 800/650m Bike

Then 3 rounds of:

5 PushUps

10 (5/5) DB Bent Over Row

15 Air Squats

800/650m Bike

Then 3 rounds of:

5/5 DB Clean& Split Jerk

10 Box Jumps/Step Ups (Step down)

15 Toe Touches


Metcon (No Measure)

A. Alt. EMOM x 16 min; AHAFA

A1. 6-8/6-8 Gorilla Row

A2. 8-10/8-10 Split Squats

A3. 12-16 Romanian Deadlift

A4. 10/10 Dynamic Side Plank + 15 Sec Plank hold

B. For time @YBTE:

10-9-8-…-1 of:

Russian Swings

Goblet Squats

Shoulder2Overhead (x2)

*20 DU /40 SU between Rounds

*Time Cap: 14 min


Metcon (No Measure)

A. E90s x 5 Sets

6-5-5-4-4 BB. Front Squats @60-70% of FS 1RM (Increase Weight as Reps Decrease)

B. Alt. EMOM x 16 Min

B1. 6-8/6-8 Overhead Split Squats (BB/DB/KB)

B2. 10-15 Inverted Rows/Ring Rows

B3. 6-8 Explosive High Box Jumps (Step Down From Box)

B4. 10-15 Weighted Victorian Raises on Box @Light Plates

C. You Have 5 Minutes to Finish 3 Rounds of:

10 Hollow Rocks

10 V-Ups

10 Tuck Ups

10 Sec Hollow Hold

Rest As Needed After Each Round