Grandi 101 – –

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Metcon (No Measure)

A. AMRAP 30 min, In teams of two, change the reps up like you want.

20/15 Cal Row

20 Alt Single arm Devil Press @ca. 20/14kg

20/15 Cal AirBike

30 Single arm Thrusters @same weight

2 Run around the house (together)

40 Single arm Row @same weight


Metcon (No Measure)

A. AMRAP 30 min @80% effort

3 Rounds of:

5 Strict Pull-ups

10 Push-ups

15 AirSquat

3 Rounds of:

10 Alt Box Step-ups

20 Box jumps overs w. hands on box to support

30 sec Plank

3 Rounds of:

10 Strict Mountain Climbers

10/10 Dynamic side Plank

10 Bent over Shoulder flys @light weight


Metcon (No Measure)

A. E3M x 3 sets

1st set: 3 Bench Press @ca. 80-85% 1RM

2nd set: 2 Bench Press @ca. 90% 1RM

3rd set: 1 Bench Press @ca. 95-98% 1RM

*choice: you can do 10/10 Single arm Row ;AHAFA after each set of BP if you want

B. E3M x 3 sets

5 Strict Pull-ups ;AHAFA + 10-15 Floor Press ;AHAFA

C. Alt EMOM x 9 min

C1. 8-14 Diamond Push-ups

C2. 8-12 Cuban rotations @light weight

C3. 20-30 Russian twists