Grandi 101 – –

“Monday sets the tone for the week. BE A BEAST TODAY!“

View Public Whiteboard


Metcon (No Measure)

A. Alt. EMOM x 20 min; AHAFA

A1. 8- 10 Box Squats

A2.8-12 Lateral Box Step Over

A3. 4-6/4-6 DB Push Press

A4. 4-6/4-6 Side Plank with rotation

B. Amrap 6 minutes @YBTE

6 (3/3) Single Arm DB Hang Squat Clean

6 Alt. Single Arm Devils Press

6/6 Single Leg V-ups


Metcon (No Measure)

A. AMRAP x 14 min; AHAFA

14 Romanian Deadlift

12 Goblet Squat

10 Alt. Plank w. Rotation

8/8 Bent Over Row

*Focus on quality in all movements

B. AMRAP x 14 min @YBTE

14 Cal Bike

12 Russian KB Swings

10 Drop Squats/Air Squats

8 Sprawls w. tap on each shoulder in plank postition


Metcon (No Measure)

A. You Have 9 Minutes to Finish 5 Sets of:

3 Deadlifts @80% of 1RM

*Optional: After Each Set of DL do 6-10 Banded Overhead Front Raises

B. Alt. E2M x 8 Sets (4 Sets of Each)

B1. 5 Explosive Pendlay Rows

6/6 Staggered Stance RDL

B2. 10 Barbell Glute Bridge

6/6 Half Kneeling KB/DB Press

C. 1 Unbroken Set Of:

30-40 Russian KB Swings