Grandi 101 – –

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Metcon (No Measure)

A. In Teams of 2 (32 min AMCAP)

Change the reps up like you want but be smart

Buy in 30 / 24 Cal Row

2 Rounds:

30 Power Clean @ca. 40/30kg

30 Toes to bar

30 Sprawls

30 / 24 Cal Row

2 Rounds

30 Thrusters @ca. 40/30kg

30 Pull-ups

30 Box Jumps

30 / 24 Cal Row

2 Rounds:

30 Shoulder to Overhead @ ca 40/30kg

30 Burpee Box Jumps

MAX Cal Row Remaining Time.


Metcon (No Measure)

A. Tabata – 20 sec ON : 10 sec OFF x 8

*rest 1 min between

A1. Kb HangClean and Jerk L/R

A2. Reverse lunges vs AirSquats

A3. Russian Swing vs Romanian Deadlift

A4. Atlasball over shoulder vs High knee raises with Atlas ball

A5. Jumprope (anyhow)

A6. Single arm Thrusters (L/R)

A7. Strict mountain climbers vs. Single leg russian leg lifts

A8. Sprawls vs Burpees