Grandi 101 – –

“Take care of your body. It’s the only place you have to live“

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Metcon (No Measure)

A. E2,M x 5 sets: AHAFA

5-4-3-2-1 Back Squats

+ 6-8/ 6-8 SeeSaw Presses

B. Alternating EMOM x 15 min @YBTE

B1. 8-10 Front Squats (AHAFA) Clean the Bar Up

B2. 6-8 Toes to Bar + 4-6 Target Burpees/Sprawls

B3. 15-20 Russian Swings (Heavy-ish)


Metcon (No Measure)

A. Alt Intervals, 2min on : 1 min off x 5 sets each (30 min) @YBTE

A1. 10/8 Cal Row

5-7/5-7 Hang Dumbell Clean and Jerk (@medium heavy)

Remaining Time: Mountain Climbers

A2.10/8 Cal Bike Erg

5-7 AtlasBall over Shoulder (@medium heavy)

Remaining Time: High Knee raises with Atlas Ball in Front Rack


Metcon (No Measure)

A. E2M x 4 Sets

5 Pause Deadlifts @60-65% of 1RM (2-3 Sec Pause Right Below Knees)

+ 20-30 Sec 90° Wall Sits

B. E2M x 4 Sets

7/7 Bulgarian Split Squats @AHAFA

+ 20-30 Sec Superman Hold

C. Alt. EMOM x 12 Min

C1. 10 Russian KB Swings + 10 Goblet Squats @Same KB

C2. 15-20 Sec Banded Monster Walk + 15-20 Sec Banded Glute Bridge

C3. 15-20 Sec/15-20 Sec Side Plank Holds