July - 2017

012819 Monday

012419 Thursday

012319 Wednesday

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073117 Monday

Warm Up: Stretch Strength: Back Squat 4x5 (75%) T2B 4x6 Conditioning: 5RFT 400m Run 15 Power Snatches (75/55)

072917 Saturday

Warm Up: Stretch Barbell Conditioning: EMOM x 8min 3 Front Squats + 3 Push Jerks Conditioning: For Time: 10-9-8-7-6-5-4-3-2-1 Pull ups Power Snatch (95/65)

072717 Thursday

Warm Up: Stretch Strength: A) Power Clean 3-3-3 Rest B) Back Squat 3-3-3 Conditioning: In 5min 7 Rounds of Chief (115/80) Max Assault bike Cal in remaining time *Rest 3min In 5min 6 Rounds of Chief (135/95) Max Assault bike Cal in remaining time Chief: 3 Power Cleans, 6 Push Ups, 9 Air Squats

CLOSED Wednesday 7/26/17

We will be back open on Thursday. Mahalo and Sorry for the inconvenience.

072417 Monday

Warm Up: Stretch Strength: OHS 3-3-3-3 Back Ext 4x10 Abs 4x10 Conditioning: For Time: 21-15-9 Kb Snatch (53/35) Row for Cal Directly into... 21-15-9 Box Jump over (24/20) Pull ups

072217 Saturday

Warm Up: Stretch Conditioning: For Time: 600m Run 2 Rounds of DT 600m Run 2 Rounds of DT 600m Run 2 Rounds of DT 600m Run * DT- 12 Deadlifts, 9 Hang P. Clean, 6 Push Jerks (155/105)

072117 Friday

Warm Up: Stretch Barbell Conditioning: EMOM x 10min 1 Power Clean + 1 Hang P. Clean + 1 Squat Clean Conditioning: AMRAP x 15min 10 Wall Balls (20/14) 5 Burpees 10 Sit Ups 5 Burpees 10 SDHP (75/55) 5 Burpees

072017 Thursday

Warm Up: Stretch Strength: Push Press 4x5 (75%) Back Ext 4x10 Conditioning: Ascending ladder by 3s for 8min 3 Thrusters (95/65) 3 T2b 6 Thrusters 6 T2b 9 Thrusters 9 T2b Etc....

071917 Wednesday

Warm Up: Stretch Strength: Back Squat 5-5-5-5 (Building) Abs 5x10 Conditioning: For Time: 1K Row 100 Dbl Unders 6 Rounds of Cindy

071817 Tuesday

Warm Up: Stretch Barbell Conditioning: EMOM x 8min Min 1-4: 4 Snatches Min 5-8: 4 Clean & Jerks Conditioning: AMRAP x 5min Buy in: 400m Run 9 Deadlifts (185/135) 9 Bar Facing Burpees *Rest 2min AMRAP x 5min Buy in: 400m Run 7 Deadlifts (225/155) 7 Bar facing Burpees *Rest 2min AMRAP x 5min Buy in: 400m Run 5 Deadlifts (275/185) 5 Bar facing Burpees

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