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900 Front St Building D
Lahaina HI 96761

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July 31, 2018

Warm up: Stretch

Strength: 

Build to a heavy set of 8 Deadlift 

Conditioning: 

2RFT

10 Bar Muscle ups (modify- x2 Pull ups)

20 Bar facing burpees 

30 Deadlifts (185/135) 

40 Wall balls (20/14)

50 Sit ups 

July 30, 2018

Warm up: Stretch

Strength: 

Build to a Heavy set of 10 reps Back Squat

Conditioning: 

3RFT

800m Run

30 Cal Row 

20 Altenating DB Snatches (50/35)

July 27, 2018

Warm up: Stretch

Skill: 

EMOM x 6min

6 HSPU

12 air squats 

Conditioning: 

For time 

30 KB swings (53/35)

30 Thrusters (95/65)

30 Cal Row

Rest 5min

20 KB swings 

20 Thrusters 

20 Cal row 

July 26, 2018

Warm up: Stretch

Strength: 

Front Squats 2-2-2-2-2-2 (building)

Conditioning: 

For Time

21-15-9

Row for Cals

SDHP (95/65)

Wall balls (20/14)

GHD sit ups 

July 25, 2018

Warm up: Stretch

Conditioning: 

5RFT

15/10 Cal Assault bike 

10 Burpees

Deadlift Accessory:

Sumo Deadlift 8-8-8

*Rest 5min 

Romanian Deadlift 12-12-12

GHD 3x15 

July 24, 2018

Warm up: Stretch

Strength:

EMOM x 8min

Hang Power Clean + Power Clean + split jerk 

(Building if able)

Conditioning:

AMRAP x 20min

5 Pull ups 

7 Power Cleans (95/65)

9 Push ups 

200m run 

July 23, 2018

Warm up: Stretch

Strength:

1) On the minute x 9min (3 Rounds)

Back Squat 

Minute 1- 5 reps @ 75%

Minute 2- 3 reps @ 80%

Minute 3- 1 rep @ 85%

2) Front rack  Reverse lunge

3 sets of 12 reps

Set 1- 40%

Set 2- 45%

Set 3- 50%

*based off of 1RM front Squat 

Conditioning:

Alternating Taba...

July 20, 2018

Warm up: Stretch

Strength: 

Front Squat 

5-4-3-2-1 (building to a heavy single for the day) 

Conditioning: 

For Time

21 OHS (95/65)

200m run

21 Thrusters 

200m run

15 OHS 

200m run

15 Thrusters 

200m run

9 OHS 

200m run

9 Thrusters 

200m run 

July 19, 2018

Warm up: Stretch

Skills:

On the minute x 10

5 Pull ups 

7 burpees 

Conditioning:

AMRAP x 16min

8 Clean & Jerks (135/95)

16 Box Jumps (24/20)

24 Abmat sit ups 

July 18, 2018

Warm up: Stretch

Strength: 

EMOM x 7min

3 Power Snatch 

Conditioning:

For Time

1K row

100 Dbl unders 

50 Wall balls (20/14)

25 Deadlifts (225/155)

800m Run

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