Grandi 101 – –

“Every day is a chance to get better, don’t waste it“

View Public Whiteboard


Metcon (No Measure)

A. You have 13 minutes to finish 4- 5 rounds of:

10-12 DBL KB Deadlift; AHAFA

8-10/8-10 Split Squats; AHAFA (w. front leg or both legs on weightplate/s)

6-8/6-8 Plank with KB Pull Through; AHAFA

B. For Time @YBTE with one set of DB at medium-heavy weight:

10-9-…-1 of:

Dbl DB Deadlift

Dbl DB Hang Clean

Dbl Lateral Box Steps Over

Cal Bike

*Time Cap: 14 min


Metcon (No Measure)

A. Alt. EMOM x 12 min; AHAFA

A1. 6-8/6-8 Half Kneeling KB/DBPress

A2. 10-15 Drop Squats + 6-10 Push Ups

A3. 12-16 Romanian Deadlift

A4. 10/10 Dynamic Side Plank + 15-20 Sec Plank hold

B. For time @YBTE:

10-9-8-…-1 of:

Dumbell Clean and Push Press/Jerk (L/R)

Alternating Reverse Lunges (x2) (with dumbell optional)

Lateral Burpees/Sprawls over Dumbell

*20 DU /40 SU between Rounds

*Time Cap: 16 min


Metcon (No Measure)

A. You Have 10 Minutes to Finish 4 Sets of:

5 BB. Deadlifts @80% of 1RM (No TnG)

+ 7 Tall Kneeling Double DB/KB Overhead Press

B. Alt. EMOM x 16 Min

B1. 8-10 BB. Deadlifts @ca. 55% of 1RM

B2. 30-40 Sec Wall Walks (Scale As Needed)

B3. 4/4 DB. Clean & Push Press @Challenging Weight

B4. 30 Sec Core – Coaches Choice