MONDAY Jan 24 Written by David Koni GRIT SQUATS 1A– All percentages based on 5RM Back Squat (both front and back squat barbells).Set 1:10 Back Squats @ 60%5 Front Squats @ 60%Set 2:8 Back Squats @ 65%5 Front Squats @ 62%Set 3:6 Back Squats @ 70%5 Front Squats @ 64%No rest from back to front squat2 minute rest between setsCONDITONING (AMRAP 3’s, resting 3:00 between)PERFORMANCE and FITNESS AMRAP 3 15/12 Cal Tempest Bike 15 Bar Facing Burpees Max Hang Power Cleans 40/30 AMRAP 3 15/12 Cal Tempest Bike 12 Bar Facing Burpees Max Hang Power Cleans 50/35 AMRAP 3 300/200m Row 20 DB Snatch 22.5/15 Max Overhead Squats 40/30 AMRAP 3 300/200m Row,18 DB Snatch 22.5/15 Max Overhead Squats 50/35 FOUNDATIONS AMRAP 3 12/8 Cal Ski Erg 16 DB Hang Clean and PressMax KB SDHP AMRAP 3 250/150m Row 16 DB Snatch Max KB Front Squats AMRAP 3 12/8 Cal Tempest Bike 12/8 Burpees Max KB Swings 16/12 David Koni Previous Previous TUESDAY Next Next SATURDAY
MONDAY Jan 24 Written by David Koni GRIT SQUATS 1A– All percentages based on 5RM Back Squat (both front and back squat barbells).Set 1:10 Back Squats @ 60%5 Front Squats @ 60%Set 2:8 Back Squats @ 65%5 Front Squats @ 62%Set 3:6 Back Squats @ 70%5 Front Squats @ 64%No rest from back to front squat2 minute rest between setsCONDITONING (AMRAP 3’s, resting 3:00 between)PERFORMANCE and FITNESS AMRAP 3 15/12 Cal Tempest Bike 15 Bar Facing Burpees Max Hang Power Cleans 40/30 AMRAP 3 15/12 Cal Tempest Bike 12 Bar Facing Burpees Max Hang Power Cleans 50/35 AMRAP 3 300/200m Row 20 DB Snatch 22.5/15 Max Overhead Squats 40/30 AMRAP 3 300/200m Row,18 DB Snatch 22.5/15 Max Overhead Squats 50/35 FOUNDATIONS AMRAP 3 12/8 Cal Ski Erg 16 DB Hang Clean and PressMax KB SDHP AMRAP 3 250/150m Row 16 DB Snatch Max KB Front Squats AMRAP 3 12/8 Cal Tempest Bike 12/8 Burpees Max KB Swings 16/12 David Koni
