Grandi 101 – –

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Metcon (No Measure)

A. For time, In teams of two, Split the reps up like you want:

4 Run around the house (together)

30 Hang Power Clean and Jerk @ca. 50/35 or 40/25kg

30 Pull-ups (anyhow) – Strict before kipp

30 HSPU – Strict before kipp (scale down on Box)

3 Run around the house (together)

30 Power Clean @same weight

30 Toes to bar

30 Push-ups

2 Run around the house (together)

30 Front Squat @same weight

30 Shoulder to overhead

30 Lateral Burpees over bar

1 Run around the house (together)

*Time cap 24 min


Metcon (No Measure)

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

A1. AtlasBall Over Shoulder vs. Over and under hurdle

A2. AirBike vs. Ballistic row

A3. WallBalls vs. Russian Twist

A4. Cable Reverse lunges to single arm Pull L/R

A5. BoxJumps vs. Push-ups

A6. Toe touches vs. Russian Swings

A7. Single arm Thrusters L/R

A8. Banded Bicep Curls vs. Banded Tricep Push downs