Grandi 101 – –

“It’s never to late and you’re never to old to become better“


Metcon (No Measure)

In Teams of Two, split the reps like you want.

@Your Best Technical Effort

300m Run Together/ 600m Bike

30-20-10 reps of:

Hang Power Clean (ca.60/40)

Box Jumps

300m Run/ 600m Bike

30-20-10 reps of:

Shoulder To Overhead (same weight)


300m Run/600m Bike

30-20-10 reps of:

Front Squats (same weight)


1 min rest (increase the weight) then..

Ascending Ladder up to 32 minutes of:…1-2-3-4….of:

Cluster (heavy-ish)

Burpee Box Jump/Sprawls to Step Up

*Both partners do one of each workout, then 2 and so on.

Time Cap: 32 minutes


Metcon (No Measure)

Alt. Tabata – 20 sec ON : 10 sec OFF x 6 sets + one mini AMRAP @YBTE

A1. KB Hike Swings- focus on neutral spine

A2. Alt. Forward Lunges (w plate and Rotation over front leg)

A3. Ski Erg

A4. WallBalls w. focus on perfect squat

A5. Battle Ropes

A6. Side Plank (w. leg lift hold) (L/R)

A7. AMRAP x 8 min (everyone together)

150 m Run/300m Bike

10-15 Air Squats

5-10 PushUps