Grandi 101 – –

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Metcon (No Measure)

A. E2,5M x 4 sets

3 No TNG Deadlift @ca. 80-85% 1RM + 5/5 Slow and controlled Box Pistols ;AHAFA + 20-30 sec Hollow hold flutter kicks

B. For time @your best technical effort

21-15-9 of:

Deadlift @ca. 50% 1RM


Sprawls to Lateral jumps over box w. hands on box

*Time cap: 15 min


Metcon (No Measure)

A. AMRAP 25 min @your best technical effort

10 Dbl KB Deadlift @ca. 2 x 32/24kg

10 Slow and Controlled Mountain climbers

10 Banded Pull apart

10 BW Cossack Squat

10 Sprawls

30 Double-unders / 50 Single-unders


Metcon (No Measure)

A. E2M x 4 sets

5 Tempo Back Squat, High or Low Bar (21X1); AHAFA + 6-8 Explosive Box Jumps with power landing on the way up

B. E2M x 4 sets ;AHAFA

5-7/5-7 Box Pistols + 10-12 Romanian DL

C. Alt EMOM x 9 min

C1. 30-40 sec Static Squat hold

C2. 10-14 Curtsy Squat ;AHAFA

C3. 10/10 Dynamic Side plank