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900 Front St Building D
Lahaina HI 96761

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April 30, 2018

Warm up: Stretch

Strength: 

Back Squat

10 @ 70%

8 @ 75%

6 @ 80%

4 @ 85%

2 @ 90%

*rest 2min between sets 

Conditioning:

“Spin Doctor”

AMRAP x 16min

30 Dbl Unders 

15 Wall Balls (20/14)

30 Dbl Unders 

15 Kb Swings (53/35)

April 28, 2018

Warm up: Stretch

Conditioning:

A) Make Up day missed this week

B) For Time:

Buy in: 500m row

21-18-15-12-9-6

Burpee Box Jump Overs (24/20)

OHS (95/66)

Cash out: 400m Run

April 27, 2018

Warm up: Stretch

Strength: 

Power Clean 3-3-3-3-3 (building. Touch n go reps) 

Conditioning: 

3RFT

15 T2B

12 Pull-ups 

9 Hang Power Clean (155/105)

50ft Kb Weighted walking lunge

Lunges completed with 53/35lb Kb.

Round 1- Farmers Walk  (by sides)

Round 2- Front rack walk (on shou...

April 26, 2018

Warm up: Stretch

Strength: 

EMOM x 10min

1 Tempo Front Squat

*5seconds to the bottom, followed by a 1 second pause. 

Conditioning:

For Time:

21-15-9

Power Snatch (115/75)

100-75-50

AbMat Sit Ups 

April 25, 2018

Warm up: Stretch

Skill:

On the Minute x 12min

Odd: 50 dbl Unders 

Even: Max Strict HSPU

Conditioning:

For Time:

1000m Row

35 Burpees over rower

50/35 Cal Bike 

35 Burpees over rower

1000m Row 

April 24, 2018

Warm up: Stretch

Strength: 

Power Clean & Jerk 

On the Minute x 12

Minutes 1-5: Clean Pull + Hang Power Clean + Power Clean + Jerk 

Minutes 6-12: 1 Power Clean & Jerk

* build to a Heavy single for the day.

Conditioning:

4RFT

400m Run

16 Kb Swings (70/45)

12 Wall Balls (20/14)

April 23, 2018

Warm up: Stretch

Strength:

Back Squat 

10 reps @ 70%

8 reps @ 75%

6 reps @ 80%

4 reps @ 85%

2 reps @ 90%

Rest 2min between each set

Conditioning:

For Time

10-8-6-4-2

Deadlift (275/185)

Bench Press (185/115)

Squat Clean (135/95)

April 21, 2018

Warm up: Stretch

Conditioning:

A) Make Up day missed this week

B) 2RFT

200m run

21 Thrusters (75/55)

200m run

15 HSPU

200m 

9 C2B

200m run 

April 20, 2018

Warm up: Stretch

Conditioning: 

0:00-10:00min Row 2K, max clean and jerks(135/95) in remaining time

10:00-13:00min Rest

13:00-20:00: 

800m Run, max Power Snatch (115/75) in remaining time

20:00-23:00min Rest

23:00pm-27:00min

500m Row, max Thrusters (95/65) in remaining time

April 19, 2018

Warm up: Stretch

Strength:

Deadlift

Build to a Heavy set of 2

Followed by...

3 sets of 7 reps @ 80% of the above load.

Conditioning: 

For Time:

1000m Row

30 Deadlifts (225/155)

50 Bar facing Burpees

Midline:

Not for time

21-18-15-12-9 

GHD Sit Ups 

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