Grandi 101 – –

Get up every morning & tell yourself :

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Metcon (No Measure)

A. E90s x 12 Min

A1. E90s x 6 Min

2 Power Clean

2 Front Squat

A2. E90s x 6 Min

2 Squat Clean

B. 14 Min AMRAP @75% Intensity

2 Squat Clean (80/55 kg)

4 Burpee Pull Ups / BMU

6 Box Jump Overs


Metcon (No Measure)

A. In 12 minutes finish 4-5 rounds; AHAFA of:

6-8/6-8 Bulgarian Split Squat

10-14 KB Romanian Deadlift

6-8 Tall Kneeling DBL KB/DB Strict Presses (scale to Single Arm Presses if you don’t have mobility to do double)

B. AMRAP x 14 min @YBTE

600/500m Bike

9 KB Suitcase Deadlifts

7 KB HangClean

5 KB Reverse Lunges

3 KB Thrusters

*Finish all lifts on one side and then switch

Warmup Circuit:

AMRAP x 6 min for quality:

3×5 steps (each side) Banded Side Steps

5/5 Lateral Lunges to curtsey squat

5/5 Windmills (w. light weight, optional)