Grandi 101 – –

“You can’t always have a good day. But you can always face a bad day with a good attitude“

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Metcon (No Measure)

A. Snatch; AHAFA

A1. EMOM x 5 min

4-6 High Hang Power Snatch w. 1 sec pause at landing (light weight)

A2.EMOM x 5min; AHAFA

1 Power Snatch + 1 Low Hang Snatch

A3. EMOM x 6 min; AHAFA

1 – 2 Squat Snatch

No rest between EMOMS

B. For Time @YBTE:

3 Rounds:

1000/900m Bike

15 Overhead Squats (ca. 40/30kg)

*Time Cap: 11 min


Metcon (No Measure)

A. Alt EMOM x 30 min; AHAFA

A1. 6-8/6-8 Box Step Ups

A2. 20 Russian Twist (w. medball) + 10 -14 Bicycle Chrunches

A3. 6 – 10 Box HandStand Pushups or Sitting KB/DB Strict Presses (w. 2 x DB/KB)

A4.12-16 AirBalls + 4-6 Sprawls

A5. 40 sec Jumprope (anyhow)


Metcon (No Measure)

A. E2M x 5 Sets

6-6-4-4-2 BB. Strict Press @60-80% of 1RM (Increase Weight as Reps Decrease)

+ 5/5 Single Leg RDL

B. E2.5M x 4 Sets

6 BB. Deadlifts @65% of 1RM

+ 6 Strict Dips (Anyhow)

C. For Quality – 10 Min Time Cap

8-6-4 of:

Wall Walks (Scale As Needed)

Weighted Walking Lunges (Reps Are Steps On Each Leg)

Arch Ups (Pause Briefly At End Range)