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900 Front St Building D
Lahaina HI 96761

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February 28, 2018

Warm up: Stretch 

Strength: 

3 position Power Clean + split jerk 

1 complex @ 60%

1 complex @ 65%

1 complex @ 70%

1 complex @ 75%

1 complex @ 80%

Conditioning:

On the Minute x 12min

Min 1: 15/12 Cal Row 

Min 2: 6 Power Cleans (155/105)

Min 3: 50 Dbl Unders 

February 27, 2018

Warm up: Stretch

Strength: 

EMOM x 10min

1 Power Snatch + 1 Squat Snatch (building)

Conditioning: 

For Time

20 Burpee Box Jump Overs (24/20)

30 Power Snatches (95/65)

40 OHS 

50/35 Bike Cals 

February 26, 2018

Warm up: Stretch

A) Conditioning:

AMRAP x 4min

27 Cal Row

27 Wall Balls (20/14)

27 C2B

*rest 4 min

AMRAP x 4min

21 Cal Row 

21 Wall Balls 

21 T2B

*rest 4min

AMRAP x 4min

15 Cal Row 

15 Wall Balls 

15 Pull Ups 

B) AMRAP x 5min

3 Deadlifts (225/155)

3 HSPU

6 Deadlifts 

6 HSPU

9 Deadlifts 

9 H...

February 23, 2018

Warm Up: Stretch 

Conditioning:

Open workout 18.1

AMRAP x 20min

8 T2B

10 DB Hang Clean & Jerks 

14/12 Cal Row 

Rx: 50/35lbs 

Scaled: 35/20lbs 

February 22, 2018

Warm up: Stretch

Conditioning:

AMRAP x 18min

20 Thrusters (96/65)

20 Box jumps (24/20)

20 T2B

200m Run 

February 21, 2018

Warm up: Stretch

Strength: 

Build to a moderate set of 3 rep OHS

Conditioning:

AMRAP x 3min

21/15 Cal Row

21 Lateral Burpees

Max OHS (75/55)

*Rest 3min

18/13 Cal Row

18 Lateral burpees

Max OHS (95/65)

*Rest 3min

15/11 Cal Row

15 Lateral Burpees

Max OHS (115/75)

*Rest 3min

12/9 Cal Row

1...

February 20, 2018

Warm up: Stretch

Conditioning:

AMRAP x 15min

10 Hang Power Cleans (115/75)

250m Row

10 C2B

50 Dbl Unders 

Midline:

3 Rounds not for time

21 Back Ext

42 Weighted sit-ups 

February 19, 2018

Warm Up: Stretch

Strength: 

1. Back Squat 

7-5-3-3-3 (building) 

2. Deadlift- build to a moderate set of 3

Conditioning: 

AMRAP x 7min

Wall Balls (20/14)

*on the Minute do 5 Deadlifts (225/155)

February 16, 2018

Warm Up: Stretch

Conditioning: 

3 Rounds 

AMRAP 3min: Assault bike 

AMRAP 2min: Power Snatch (95/65)

AMRAP 1min: Pull Ups 

2:00min Rest after each round 

Accessory work: 

5 Sets not for time 

10 Bench Press

15 Deadlifts 

20 DB shoulder press 

25 Dbl Unders 

February 15, 2018

Warm Up: Stretch

Strength:

Build to a Heavy Clean & Jerk

Conditioning:

AMRAP x 10min

50 Lateral Burpees

100 dbl Unders

30 Squat Clean Thrusters (115/75)

Gymnastics Conditioning:

5 Rounds

In 1:00

15 GHD Sit Ups 

Max HSPU in remaining time

*rest 0:30sec between each round 

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