Grandi 101 – –

“Don’t only train your body. Train your mind not to quit.“

View Public Whiteboard


Metcon (No Measure)

A. Alt. EMOM x 10 min (AHAFA)

A1. 3 Push Press + 2 Push Jerk (Clean the bar up)

A2. 6-10 Strict Dips (in racks, rings or on boxes)

B. E3M x 6 sets @medium heavy (weight that allows you to go unbroken in each workout)

6 Power Clean

6 Shoulder To Overhead

6 Front Squats

6 PullUps anyhow (strict, kipping, butterfly, ring row, pulldown)


Metcon (No Measure)

A. Alt EMOM x 15 min

A1. 6-8/6-8 Half Kneeling KB Press @medium weight

A2. 4-5/4-5 Single arm KB Clean to forward Lunge

A3. 14-20 Strict mountain climbers + 14-20 Plank w. shoulder taps

B. AMRAP x 13 min @YBTE:

15/12 Cal Bike

10 (5/5) KB Shoulder To Overhead

8 KB Squat Clean (both hands on KB)

6 Sprawls over KB


Metcon (No Measure)

A. E2.5M x 4 Sets

5 Bench Press @70% of 1RM

10 Overhead DB Tricep Extension

20 Banded Pulldowns (Sitting on The Floor)

B. Alt. EMOM x 12 Min

B1. 6-10/6-10 Single Arm Bent Over DB Row

B2. 20-30 Sec Inverted Row Hold/Ring Row Hold

B3. 6-10/6-10 Seated Single Arm DB Overhead Press

B4. 20-30 Sec Handstand Hold

C. AMRAP x 6 Min (Focus on Quality)

15 Banded W’s

15 Banded Hammer Curls

15 Tuck Ups

15 Sec Hollow Hold