Grandi 101 – –

“Exercise not only changes your body. It changes your mind, your attitude and your mood“

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Metcon (No Measure)

A. Alt EMOM x 10 min @YBTE

A1. 6-8 TNG Shoulder to overhead @ca. 50% 1RM Jerk (focus on racking the bar high!)

A2. 6-12 Pull-ups (anyhow)/ Ring Row – Strict – semi kipp – Kipping – Butterfly – CTB

B. Alt EMOM x 16 min @YBTE

B1. 2-3 Squat Clean&Jerk @ca. 70% of 1RM Clean

B2. 8-12 Box Jumps


Metcon (No Measure)

2 x 13 min AMRAPS, with 2 min rest in between.

A. AMRAP x 13 mint@YBTE

-With one Medball-

10 Medball Clean

10 G2OH with Medball

10/10 Russian Twist w. Medball / side bends

10 Strict Press w. Medball

10 (5/5) Forward Lunges w. rotation over front leg

B. AMRAP x 13 min @YBTE

-With one KB-

DT Complex on Right Hand

DT Complex on Left Hand

10 Russian KB Swings

10 Air Squats

* DT Complex =

12 Suitcase Deadlift

9 KB Hang Clean

6 Shoulder2Overhead


Metcon (No Measure)

A. You Have 13 Minutes to Work Your Way Up to 2RM Back Squat

Aim for ca. 95% of 1RM

B. E2.5M x 4 Sets

10 Front Squats @AHAFA

+ 6-10 Strict Chin Ups

C. Alt. E2M x 6 Sets (3 Sets Each)

C1. 6/6 BB Back Rack Reverse Lunges @AHAFA + 15-20 Toe Touches

C2. 8/8 Sitting Single Arm DB/KB Press @AHAFA +

15-20 Sec/15-20 Sec Copenhagen Plank