Grandi 101 – –

“Believing in yourself is the first secret to success“

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Metcon (No Measure)

A. Alt. EMOM x 30 Min @60% Intensity

A1. 10-20 Alt. DB Snatch (Medium Weight)

A2. 12-15/9-12 Cal Bike

A3. 15-30m Dbl. KB Carry*

A4. 12-15/9-12 Cal Ski Erg

A5. 10-20 Wall Balls

A6. Rest

*Carry Changes Every Round

Round 1: Suitcase Carry

Round 2: Front Rack + Suitcase Carry

Round 3: Suitcase + Overhead Carry

Round 4: Front Rack + Overhead Carry

Round 5: Overhead Carry


Metcon (No Measure)

A. AMRAP x 10 min for Quality

5/5 Windmills (with rather light or no weight)

7/7 Punt Lunges w. DB

9/9 Cossack Squats (with light or no weight)

12 (6/6) DeadBug

*Focus on full controlled movements

**Rest 2 minutes before B

B. AMRAP 15 min @Your Best Technical Effort

15/12 Cal Row

12 Hike Swings (medium weight)

9 Goblet Squats (medium weight)

12 (6/6) Dynamic Side Plank