Grandi 101 – –

“ Be stronger then your strongest excuse“

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Metcon (No Measure)

For Time. In Pairs of two @YBTE

20 Rounds (10 Rounds each),


3 Squat clean (Medium heavy)

5 Toes2Bar/ High Knee raises

7 Burpee Box jumps/Sprawls to Step Ups

*Change after each round

AMCAP up to 30 minutes: Row

Individual version

10 Rounds for time @YBTE, Rest 1:1

3 Squat Clean (Medium heavy)

5 Toes2Bar

7 Burpee Box Jumps

AMCAP up to 30 minutes: Row

*Rest exactly the time it took you to finish the round before


Metcon (No Measure)

Tabata: 20sek on 10sek off x 8 (1 min rest between rounds)

1) Run in place (with knees high) Jumprope vs. Single Unders/Double Unders

2) KB’ Hike Swing vs. Goblet Squats

3) Plank with taps on KB’ vs. Plank Pull Through w. KB’

4) DB Clean&Shoulder2Overhead (L/R)

5) Dynamic Side Plank (L/R)

6) KB Hang Snatch2Forward Lunges (L/R) (Hang Clean2Forward Lunges)

7) AMRAP 4 min: Bike for meters

8) AMRAP 4 min: 3- 5 PushUPs – 7 Sprawls – 10 Air Squats