Grandi 101 – –

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Metcon (No Measure)

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

3 Run around the house

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

30 Pull-ups (anyhow) – Strict before kipp

30 HSPU (scale down on Box)

2 Run around the house

30 Power Clean @same weight

30 Toes to bar

30 Push-ups

1 Run around the house

30 Front Squat @same weight

30 Shoulder to overhead

30 Lateral Burpees over bar

*Time cap 24 min


Metcon (No Measure)

A. Tabata – 20 sec ON : 10sec OFF x 8 sets of each before moving on, rest 1 min between each station.

A1. AtlasBall Over Shoulder vs. Over and under hurdle

A2. AirBike vs. Battle-ropes

A3. WallBalls vs. Russian Twist w. 5-10kg plate

A4. SkiErg vs. Russian KB Swings

A5. BoxJumps vs. Push-ups

A6. Toe touches vs. Alt Reverse lunges (w. weight if you want)