Grandi 101 – –

“Life has no limitations except the ones you make“
– Les Brown –

View Public Whiteboard


Metcon (No Measure)

3 mini AMRAPS.

Alternating A,B,C – two times each

Rest 1 minute between.

A. AMRAP 4 minutes @YBTE

8/6 Cal Bike

6/6 Single Arm KB Thrusters

24 Mountain Climbers

B. AMRAP 4 min

6 Box HSPU

8 Box Jumps (step down)

12 Russian Swing

C. AMRAP 4 min

6 Kb Squat Clean (both hands on kb)

8 Sprawls/ Burpees

16 Plank with taps on KB


Metcon (No Measure)

A. AMRAP x 20 min @YBTE

15/12 Cal Row

12 (6/6) Hang DB Snatches

16 Alternating Forward Lunges with Dumbell

24 DU/ 48 SU

16 High Knee Raises with Atlas Ball (in Front Rack/Bear Hug)

Rest 2 minutes before B

B. Ascending Ladder for 5 minutes @YBTE


Cal Row

Atlas Ball Over Shoulder (AHAFA)


Metcon (No Measure)

A. E2M x 4 Sets

3 Pause BB. Bench Press @80% of 1RM (1 Sec Pause at Bottom Position)

+ 10 Double DB. Bent Over Row

B. E2M x 4 Sets @AHAFA

6/6 Single Arm DB. Bench Press

7 Supinated BB. Bent Over Row

C. 2 Sets of:

AMRAP of Pushups

AMRAP of Banded Rows (Sitting on the Floor)

AMRAP of Bicep Curls (Barbell Only)

Rest 90-120 Sec

(Stop Before Form Breaks Down!)