Grandi 101 – –

„A smile is the curve that sets everything straight“

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Metcon (No Measure)

A. Alt. EMOM x 16 min @YBTE

A1. 1-2 Squat Clean (heavy)

A2. 6-12 Box Jumps (Step Down)

B. For Time @YBTE

21-15-9 Reps of:

Thrusters (ca. 43/30kg)

PullUps (anyhow)/ Ring Row/ PullDowns

Time Cap: 11 min

C. 4-5 minutes stretches @ coaches choice


Metcon (No Measure)

A. Alt EMOM x 30 min @YBTE

A1. 5-7/5-7 KB Hang Snatch to Lunge

A2. 150 m run

A3. 5-7/5-7 Single arm Thrusters @same weight as in snatch

A4. 40 sec Row

A5. 12-16 Plank with KB Pull Through (slow and controlled)

A6. 40 sec SkiErg


Metcon (No Measure)

A. Alt. E2M x 15 Sets (5 Sets of Each)

A1. 3-5 Back Squat @75-85% of 1RM

20/20 Sec Copenhagen Plank or 25/25 Sec Side Plank

A2. 7/7 Bulgarian Split Squat

15 Dbl DB Rows or 20 Banded Rows

A3. 3-5 High Box Jumps

10 Russian KB Swings or 15 KB Romanian Deadlifts