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900 Front St Building D
Lahaina HI 96761

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June 29, 2018

Warm up: Stretch

Strength:

1) Snatch Balance 2-2-2-2-2 (Building)

2) Squat Snatch 5 x 2 (Across)

Conditioning:

For time

20 Power Snatches (95/65)

20 Bar facing burpees

20 OHS 

20 Bar facing burpees

20 Squat Snatch 

June 28, 2018

Warm up: Stretch

Conditioning:

1) “Fight Club”

3 Rounds for total reps

1 minute of Thrusters (95/65)

1 minute of Power Cleans (95/65)

1 minute of Box jump overs (24/20)

1 minute of Pull ups 

1 minute of Assault bike cals 

1 minute rest 

2) Skill Conditioning 

Every 2:00 minutes x...

June 27, 2018

Warm up: Stretch

Strength:

Front Squat 

4 reps @ 75%

1 rep @ 80%

4 reps @ 75%

1 rep @ 85%

4 reps @ 75%

1 rep @ 90% 

Rest as needed between sets

Conditioning:

3RFT

10 Front Squats  (185/135)

20 C2b pull ups 

50 Dbl unders 

Midline:

50-40-30-20-10 

Abmat sit ups 

Not for time 

*15 back ext...

June 26, 2018

Warm up: Stretch

Strength:

On the 2:00min x 6 sets

5 Deadlifts + 3 Hang Power Clean + 1 Split jerk 

Conditioning:

AMRAP x 4min

3 Rounds 

12 Deadlifts (95/65)

9 Hang Power Clean 

6 push jerk 

Max cal row in remaining time 

*rest 4min

AMRAP x 4min 

2 Rounds 

12 Deadlifts (135/95)

9 Han...

June 25, 2018

Warm up: Stretch

Strength: 

EMOM x 10min

3 Back Squats (building until you get to a heavy triple for the day)

Conditioning: 

4RFT

400m Run

50 Air squats 

Midline:

Not for time 

21-18-15-12-9

Assault bike Cals 

GHD sit ups 

June 22, 2018

Warm up: Stretch 

Strength: 

Bench Press 5x10 (Across)

Back Ext 5x10 

*superset BE between each set of bench

Conditioning:

4RFT

21 Wall balls (20/14)

18  Cal assault bike 

15 KB swings (53/35)

12 HSPU

June 21, 2018

Warm up: Stretch 

Conditioning:

“300”

10 Rounds for time

5 Strict C2b pull ups 

10 ‘X’ Dumbbell movement (55/35)

15 GHD sit ups 

Round 1- DB Push press

Round 2- DB Burpees

Round 3- DB Power Cleans 

Round 4- DB Bench press 

Round 5- DB lunge steps 

Round 6- DB Front squats 

Round 7-...

June 20, 2018

Warm up: Stretch

1) Strength:

EMOM x 7min

1 Heavy Power Snatch 

2) Conditioning:

3RFT

75 dbl unders 

50 Air squats 

15 Power Snatch (115/80)

3) Row Conditioning 

5 sets 

30/21 Calories 

  • *rest one minute between sets

June 19, 2018

Warm up: Stretch

Strength: 

Front squat 

5 reps @ 75%

1 rep @ 80%

5 reps @ 75%

1 rep @ 85%

5 reps @ 75% 

1 rep @ 90%

Rest as needed between sets

Conditioning:

1 Round of Kelly

2 Rounds if Helen 

1 Round of Kelly

Kelly: 400m run, 30 box jumps (24/20), 30 Wall balls (20/14)

Helen: 400m...

June 18, 2018

Warm up: Stretch

1) Strength: 

Push press 

5-4-3-2-1 (building)

2) Gymnastics 

AMRAP x 5min

Kipping HSPU 

(Starting at 0:00) on the minute, do 3 Deadlifts @ 75% 

3) Conditioning 

AMRAP x 15min

27/21 Cal row 

21 Deadlifts (135/95)

15 burpees 

9 Push press (135/95)

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