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900 Front St Building D
Lahaina HI 96761

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January 28, 2019

Warm up: Stretch

Strength: 

Push press 3-3-3-3-3

Start at 75% and build up to a heavy set of 3

Conditioning:

For time:

1000m row

Directly into

3 Rounds 

21 Deadlifts (135/95)

15 Bar facing burpees 

9 Push Jerks

January 24, 2019

Warm up: Stretch

Conditioning:

1) In a 15min window,

2 Rounds 

30/21 Cal Row

25 Box jump overs (24/20)

20 Front squats (135/95)

In remaining time:

Build to a 1RM Squat Clean & Jerk

2) Alternating on the minute x 12

Minute 1: 50 Dbl unders 

Minute 2: 10 HSPU

January 23, 2019

Warm up:

Stretch

Strength:

Back Squat 2-2-2-2-2(building)

Conditioning:

AMRAP x 5min

Buy in

50 Wall balls (20/14)

12 Deadlifts (185/135)

12 Latera burpees 

*rest 5min

AMRAP x 5min

35 Wall balls (20/14)

9 Deadlifts (225/155)

9 Lateral burpees 

*rest 5min

AMRAP x 5min

20 Wall balls (20/1...

January 17, 2019

Warm up: Stretch

Strength:

Front Squat 2-2-2-2-2-2-2 (building)

Conditioning:

3 Rounds 

In a 3min window

9 Power Snatches 

15 Power Cleans

21 Push Jerks 

In remaining time, max OHS (115/75)

Rest 2min between rds.

January 15, 2019

Warm up: Stretch

Skill:

On the 2:00min x 5 rds

Max HSPU (@ 40% effort)

Front Rack DB Lunge (length of room, down & back)

*choose your load

Conditioning:

Fuller Circle 

For time

75/50 Cal Bike

125 Dbl unders 

2000m row

150 Dbl unders 

75/50 Cal bike 

Midline: 

4 Rounds, every 2min

15 G...

January 15, 2019

Warm up: Stretch

Conditioning:

1) 5RFT

DT

12 Deadlifts (135/95)

9 Power Cleans

6 Push Jerks 

2) Stamina Conditoning:

For time 

1-2-3-4-5-6-7-8-9-10

Burpee Box jump overs (24/20)

T2B 

January 11, 2019

Warm up: Stretch

Strength:

Front Squat  7-7-5-5-3-3

AbMat sit ups 6x15

Conditioning:

5 Rounds 

1 minute Wall balls (20/14)

1 minute Kb swings (53/35)

1 minute Row for Cals

1 minute burpees 

1 minute rest

January 7, 2019

Warm up: Stretch

Strength: 

Back Squat 

3-3-3-3-3 (building)

Back Ext 

5x10 

*superset 

Conditioning:

AMRAP x 20min

25/18 Cal row

50 Dbl unders 

3 Rds of Chief (135/95)

*Chief: 3 Power Cleans, 6 push ups, 9 air squats 

December 31, 2018

Warm up: Stretch 

Strength:

On the minute x 10

1 Clean & Jerk + 1 split Jerk 

Conditioning:

“Vadar”

3RFT

24/17 Cal Row

21 Wall balls (20/14)

18 Alternating DB Snatches (50/35)

15 Lateral burpees over the rower 

December 21, 2018

Warm up: Stretch

Strength: 

Alternating on the minute x 12min

Odd: 1 front Squat

Even: 3 Back squats 

*85% of 1 rep Front squats for both lifts

Conditioning:

For Time 

1-2-3-4-5-6-7-8-9-10

T2B

10-9-8-7–5-4-3-2-1 

Deadlifts (225/155)

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