Grandi 101 – –

„Don´t limit your challenges, challenge your limits“

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Metcon (No Measure)

In pairs of Two

A. AMRAP x 9 min

-Switch after each workout – Focus on Quality

8 High Hang Power Snatches (light weight)

8 Overhead Squats (same weight)

8/6 Cal Row

*Partner A starts in HPS, partner B does OHS, partner A Row and so on.

B. EMOM x 10 min; Build Up & go by feel


Snatches (power or squat)

* Partner A does the first minute and then partner B the next minute and so on

C. For Time @YBTE

10 Rounds of:

2 Snatches (Power or Suqat) @medium/heavy

4 Bar Facing Burpees

20 Double Unders/ 40 Single Unders

* Switch after one full round

Time Cap: 11 min


Metcon (No Measure)

6 x 5 Min AMRAPs (3x Each)

1. AMRAP 5 Min

10/8 Cal Bike

15 Russian Kb Swings (heavy-ish)

20 Strict Mountain Climbers

2. AMRAP 5 Min

10/8 Cal Ski Erg

8 Alt. DB Devils Press

16 Alt. Russian Leg Lifts

3. AMRAP 5 Min

KB Complex Right Hand

KB Complex Left Hand

10 Air Squats

5 Burpees

*KB Complex

12 KB Suitcase Deadlift

9 KB Hang Clean

6 KB Shoulder 2 Overhead