Grandi 101 – –

“Believing in yourself is the first secret to success“

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Metcon (No Measure)

A. EMOM x 10 min: (AHAFA)

A1. 8-10 Dumbell Bench Press

A2. 4-6 Strict Chin Ups (A good chance to work on muscle ups for those who want)

B. Alt. EMOM x 15 min @YBTE

B1. 4-6/4-6 Hang DB Clusters; AHAFA

B2. 8-12 Burpees/Sprawsl Over DB

B3. 8 – 12 Pullups (anyhow)/Ring Row/Chest2Bar


Metcon (No Measure)

A. 2 x 14 Minute AMRAPS @Your Best Technical Effort

A1. 12/10 Cal Bike

10 (5/5) KB Hang Clean& Jerk

14 (7/7) Split Squat (w. KB in Front rack)

20 Mountain Climbers

A2. 12/10 Cal Row

12 Russian Swings

12 Goblet Squat (with KB in front rack)/Air Squats

12 Toe Touches + 12 Heel Taps

*Rest 2 minutes between AMRAPS


Metcon (No Measure)

A. E90s x 5 Sets

2 BB. Bench Press @90% of 1RM

B. Alt. EMOM x 12 Min

B1. 3 BB. Strict Press @Heavy Weight

B2. 6 Strict Chin Ups

B3. 9 V-Ups (Focus On Form)

C. 3 Rounds For Quality (Rest As Needed)

6/6 DB/KB Z-Press

12 Sitting Banded Behind The Neck Pulldowns

18 Single Leg Russian Leg Lifts (Controlled!)