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900 Front St Building D
Lahaina HI 96761

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June 30, 2017

Warm Up: Stretch

Strength: Press 2-2-2-2-2 (Building) 

Conditioning:  

3RFT

50 Dbl Unders

21 SDHP (95/65)

15 Push Press

9 OHS 

June 29, 2017

Warm Up: Stretch

Conditioning:

A) EMOM x 8min

7 Wall Balls (20/14) + 5 Deadlifts (choose your load) 

B) AMRAP x 15min

5 Pull Ups

7 Hand Release Push Ups

9 Sit Ups 

11 Cal Row 

June 28, 2017

Warm Up: Stretch

Strength:

Front Squats 2-2-2-2-2(Building)

Back Ext 5x10

Abs 5x10

Conditioning:

For Time:

21-15-9

Kb hang Squat Cleans (53/35)

HSPU 

600m (run at the end of couplet)

June 27, 2017

Warm Up: Stretch

Strength:

Build to a heavy triple Power Clean (25min)

Conditioning:

In 4min

400m Run

15 Lateral Burpees

Max rep Power Cleans (135/95)

*Rest 2min

In 4min

400m Run

10 Lateral Burpees

Max rep Power Cleans (155/105)

*Rest 2min

In 4min

400m Run

5 Lateral Burpees

Max rep Po...

June 26, 2017

Warm Up: Stretch 

Strength: 

Back Squat 5-5-5-5-5 (Building)

Conditioning:

For Time:

30 Cal Row

30 Box Jump Overs (24/20)

30 Power Snatch (75/55)

30 T2B

30 Power Snatch

30 Box Jump Overs

30 Cal Row

June 22, 2017

Warm Up: Group Stretch 

Conditioning: 

For Time:

15 Clean & Jerk (135/95)

400m

30 Box Jumps (24/20)

400m

15 Clean & Jerk 

Midline Conditioning 

3 Rounds (not for Time)

20 Back Ext

15 Ghds 

June 21, 2017

Warm Up: Group Stretch

Barbell Conditioning:

EMOM x 9min

1 Power Snatch + 1 H.P. Snatch + 1 OHS  

Conditioning:

10RFT

4 C2B

6 Burpees

8 KB Swings (53/35)

10 Sit Ups 

June 20, 2017

Warm Up: Group Stretch

Strength: 

Bench Press 3-3-3-3-3 (Building)

Abs 5x10 

Conditioning: 

5RFT

400m

10 Deadlifts (225/155)

10 Wall Balls (20/14) 

June 19, 2017

Warm Up: Group Stretch

Barbell Conditioning:

EMOM x 9min 

3 Power Cleans + 3 Front Squats + 3 Jerks

(You choose load)

Conditioning: 

AMRAP x15min

15 Box jump overs (24/20)

12 Hand release push-ups 

9 Power Cleans (135/95)

June 17, 2017

Warm Up: Group Stretch

Midline Conditioning:

EMOM x 10min

Odd: 15 Sit Ups

Even: 15 Back Ext 

Conditioning:

For Time:

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

Squat Cleans (115/85)

HSPU 

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