Grandi 101 – –

View Public Whiteboard


Metcon (No Measure)

A. E3M x 4 sets

5-7 Bench Press (AHAFA) ca. 65-70% 1RM + 10-15/10-15 Single arm Row (AHAFA)

B. For time, 5 rounds of:

9 Push-ups

15 One Ring ring row (sup grip)

21 Toe touches

1 Run around the house

*Time Cap: 12 min


Metcon (No Measure)

A. AMRAP 30 min, In teams of two – change the reps up like you want

1000/750m Row

30 HSPU (scale on Box)

30 Over and Under hurdle

30 Strict Toes to bar

30 Strict standing KB High Pull (AHAFA


Metcon (No Measure)

A. E3M x 3 sets

3-4 No TNG Deadlift @ca. 75-80% 1RM + 8-10/8-10 Single arm OH Split Squat (AHAFA)

B. E3M x 3 sets

10 Pendlay / Dead Row

10 Romanian Deadlift

10 Explosive Russian KB Swings (AHAFA)

*same weight on the bar for the pendlay and romanian

C. Alt EMOM x 9 min

C1. 20/20 sec Single leg Wall sit

C2. 15-20 Toe touches w. weight if you can

C3. 20-30 Banded Bicep curls (pump)