Grandi 101 – –

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Metcon (No Measure)

A. E2M x 5 Sets

5-5-4-4-3 Pause Bench Press (70-80% of 1RM)

Optional: 10-14 DB Seesaw Bent Over Row

*Quick Pause on the Bench Press, ca. 1-2 Sec

B. In 9 Minutes Finish 3-4 Rounds For Quality of:

6-10/6-10 SA. DB Strict Press (Sitting on Bench)

3-5 Weighted Chinups

C. EMOM x 8 Min @85-90% Intensity

10/8 Cal Bike

Remaining Time up to 45 Sec: AMRAP of Ball Slams (15/10 kg)

*Focus on Getting Similar Number of Reps on the Ball Slams Each Round


Metcon (No Measure)

A. Buy In: 60/50 Cal Row

Then AMRAP up to 18 min: @YBTE

12 (6/6) KB PushPress

8 Sprawls

12 (6/6) High Knee Raises with KB Overhead (slow&controlled)

8 Box Jumps/Step Ups

Plank with 12 Alt. taps on KB

Rest 2 minutes before B

*Find your tempo and keep it throughout the workout.

B. Alt. EMOM x 9 min @YBTE

B1. 8-10 Box HSPU

B2. 8-10/8-10 Single Arm KB Bent Over Row

B3. 8-10/8-10 Toe Taps