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900 Front St Building D
Lahaina HI 96761

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May 31, 2018

Warm up: Stretch

Conditioning: 

AMRAP x 15min

15 Power Snatch (75/55)

30 dbl unders

15 wall balls (20/14)

30 dbl unders 

Gymnastics Conditionng:

AMRAP x 1:30

21/15 Cal row 

Max HSPU

* rest 1min

AMRAP x 1:30 

18/12 Cal row 

Max HSPU 

*rest 1min

AMRAP x 1:30

15/9 Cal row 

Max HSPU

May 30, 2018

Warm up: Stretch

Strength: 

Deadlifts 5-5-3-3-2-2

(Building)

Conditioning:

For Time

21-15-9

Deadlifts (225/155)

*400m Run

Midline:

For Time

125 Ab mat sit ups 

May 29, 2018

Warm up: Stretch

Strength:

Back Squat 

8 sets of 4 reps 

Sets 1-4 @ 75%

Sets 5-8 @ 80% 

Conditioning: 

For Time

50 GHD sit ups 

30 OHS (95/65)

1000m Row 

May 28, 2018

Warm up: Stretch

In honor of Memorial Day 

Conditioning:

MURPH

1 mile run

100 pull ups

200 push ups

300 squats 

1 mile run

May 25, 2018

Warm up: Stretch 

Strength: 

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

Conditioning: 

For time (30min cap)

21/15 Cal bike, 21 power snatch, 21 thrusters (75/55

21/15 Cal bike,18 power snatch, 18 thrusters (95/65)

21/15 Cal bike, 15 power snatch , 15 thrusters (115/75)

21/15 Cal bike, 12 power...

May 24, 2018

Warm up: Stretch

Strength: 

Front Squat

2x2 @ 65%

2x2 @ 70%

2x2 @ 75%

Conditioning:

7RFT

7 Power Cleans (155/105)

14 Hand release push ups 

Skill:

AMRAP x 5min

7 unbroken T2B

May 23, 2018

Warm up: Stretch

Conditioning: 

For Time

21-15-9

Squat snatch (95/65)

C2B pull ups 

Skills:

EMOM x 10min

Odd: 18/14 Cal Row

Even: Max HSPU in 0:30sec

May 22, 2018

Warm up: Stretch

Conditioning: 

5 Rounds

In 4min

30 Air squats 

20/14 Cal Row

10 Lateral burpees over tower 

*score is slowest round 

Midline:

4 sets

20 weightedback ext (35/25)

20 GHD sit ups 

(Not for time. Rest between sets)

May 21, 2018

Warm up: Stretch

Strength: 

EMOM x 10min

2 Squat Snatch (building)

Conditioning:

For Time

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

Clean & Jerk (135/95)

*30 Dbl unders after each set 

May 18, 2018

Warm up: Stretch

Conditioning:

For time

400m run

50 OHS (45/35)

400m run

50 thrusters (45/35)

400m run

50 front squats (45/35)

Strength: 

10-8-6-4-2

Bench press (body weight)

Strict pull ups

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