Grandi 101 – –

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Metcon (No Measure)

A. EMOM x 10 min ;work your way up to 1 Technical Heavy set of:

2 Thrusters (Cluster the first rep)

B. For time, Chipper

3 Rounds of:

10 Thrusters @ca. 30/20kg

10 Bent over barbell row @same weight / 5 Strict Pull-ups

2 Rounds of:

20 Wall Balls 9/6kg

10 Toe touches / 10 Straight leg 90¨ toes to bar

1 Rounds of:

100 Double-unders/200 SU

30 Burpee box Jumps 60/50cm

*Time Cap: 16 min


Metcon (No Measure)

A. AMRAP 8 min

8 Dbl KB Clean

10 Gorilla row / 5 Strict Pull-ups

6/6 Dynamic downward facing dog + Knee to chest

*1 set of medium heavy KB’s

B. AMRAP 8 min

6/6 Single arm DB Thrusters

12 alt Cossack Squat w. single DB toss

10/8 Cal AirBike

*one medium heavy DB

C. AMRAP 8 min

5/5 Box Pistols

10 Push-ups

5 Burpee box Jumps


Metcon (No Measure)

A. E2.5M x 4 sets

3-5 Sumo Deadlift ;AHAFA + 8-10/8-10 Single arm front leaning rest with thoracic rotation

B. Alt EMOM x 9 sets ;AHAFA

B1. 5-7/5-7 Reverse Lunges (from weight plate if you want to make it even harder)

B2. 10-15 Bent over Barbell row (sup grip)

B3. 10-15 Explosive Russian KB Swings @ca. 32/24kg

C. Alt EMOM x 8 min

C1. 15-20 Banded Pull apart

C2. 16-20 Cossack Squat w. single DB toss @ca. 16/12kg

C3. 30-40 sec DeadBug

C4. 15-20 AirSquat jumps