Grandi 101 – –

“Sometime you will never know the value of a moment until it becomes a memory“

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Metcon (No Measure)

2x 15 AMRAPS @Your Best Technical Effort

A) AMRAP x 15 min

14/11 Cal Bike

14 Drop Squats

14 (7/7) Hang DB Snatch

14 Alt. Single Leg V-ups

14 (7/7) Lateral Box Step Over (w. one DB)

B) AMRAP x 15 min

16/12 Cal Bike

14 (7/7) KB/DB Hang Clusters

12 Toe Touches

10 Box Jumps

8 Burpees/Sprawls


Metcon (No Measure)

Tabata – 20sec ON/10sec OFF * 8

Jingle (Kettle and Dum) Bells

1. Russian KB Swing vs. Romanian Deadlift

2. Sumo Deadlift High Pull vs. Sprawls

3. Dumbell Hang Clean and Jerk (L/R)

4. Reverse Lunges (w weight optional) vs. 90 Degreee Hold (w/KB/DB)

5. Plank with KB Pull Through vs. Heel Taps

6. Hang Dumbell Snatch (L)R)

7. Single Arm Devils Press (L/R)

8. Row for meters