Grandi 101 – –

“Attitude is a little thing that makes a big difference“

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Metcon (No Measure)

AMRAP x 26 min – Focus on Quality

Buy in:

4 Rounds of:

8-10 Dumbell Bench Press / Floor Presses

300/250 m Row

Into AMRAP of:

8/8 Forward Lunges (with KB/DB optional)

6 Atlas Ball Over Shoulder

4 Atlas Ball Squats

20 Double Unders / 40 Single Unders


Metcon (No Measure)

A. 3 min AMRAPS x 9 (3 x each) @YBTE

A1. 3 min AMRAP

8 KB Hike Swing

8/8 Split Squats

5 Inchworm to plank/push up

A2. 3 min AMRAP

8 Sprawls

8 Sumo Deadlift High Pull

5/5 Plank with KB Pull Through

A3. 3 min AMRAP

8 Box Jumps/Step Ups

8/8 Bent Over Row against support

5/5 Single Leg V- ups


Metcon (No Measure)

A. E90s x 5 Sets

4 First Rep Pause Back Squat @65% of 1RM (First rep with 5 sec pause at bottom then 3 regular)

B. Alt. EMOM x 20 Min

B1. 6 Explosive High Box Jumps

B2. 7 Strict Toes To Bar/Strict Hanging Leg/Knee Raises

B3. 8 Box Back Squats

B4. 9/9/9 Prone T/Y/I’s

B5. 10 Alt. Front Foot Elevated Reverse Lunges (Weighted)