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900 Front St Building D
Lahaina HI 96761

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August 31, 2018

Warm up: Stretch

Strength:

Front Squat 5-5-5-5-5 (building)

Conditioning:

50-40-30-20-10

Row for Cals 

Sit ups 

Kb swings (53/35)

August 30, 2018

Warm up: Stretch

Strength: 

Deadlift 4-4-4-4-4 (building) 

*touch and go reps 

Conditioning:

10RFT

5 bar facing burpees

6 T2B

7 Power Snatch (75/55)

August 29, 2018

Warm up: Stretch

Conditioning:

1) 2K Row for time 

2) 5RFT

10 GHD sit ups (beginners use Abmat)

15 Bench press (135/95)

20 Back Ext 

400m Run

August 28, 2018

Warm up: Stretch

Strength:

Back Squat 

Every 2 min

6 reps @ 70%

4 reps @ 75%

2 reps @ 80%

6 reps @ 75%

4 reps @ 80% 

2 reps @ 85%

6 reps @ 80%

4 reps @ 85%

2 reps @ 90%

Conditioning:

9-15-21-15-9

Pull ups 

Squat Cleans (95/65)

August 27, 2018

Warm up: Stretch

1. Gymnastics 

For Time

30 Kipping HSPU 

2. Strength Conditioning 

For Time

50 Power Cleans (155/105) 

3. Conditioning:

The Ghost

6 Rounds 

1:00min Row

1:00min burpees

1:00min dbl unders 

1:00min rest 

August 24, 2018

Warm up: Stretch

Conditioning: 

AMRAP x 12min

12  at facing burpees

9 Power Snatches (115/75)

6 Bar muscle ups 

Midline:

4 Rounds 

500m row 

21 GHD sit ups 

August 22, 2018

Warm up: Stretch 

Strength:

Clean complex 

5 sets (on the 2:00min)

3 Hang Squat Cleans + 1 split jerk 

(Building)

Conditioning:

AMRAP x 18min

18/12 Row for Cals 

15 Wall balls (20/14)

12 DB Snatches (6L,6R) (50/30)

9 T2B

August 21, 2018

Warm up: Stretch 

Strength: 

 Back Squat 

Complete every 2min

6 reps @ 70%

4 reps @ 75%

2 reps @ 80%

6 reps @ 75%

4 reps @ 80%

2 reps @ 85%

6 reps @ 80%

4 reps @ 85%

2 reps @ 90%

Conditioning:

AMRAP x 12min

6 Hang Power Cleans (155/105)

12 push ups 

24 dbl unders 

200m run

August 20, 2018

Warm up: Stretch

Strength:

6 sets of 1 Power Snatch + 1 Squat Snatch 

(Focus on techniques. Build if able)

Conditioning: 

5RFT

10 Pull ups 

10 Thrusters (75/55)

10 Cal Assault bike 

August 17, 2018

Warm up: Stretch

Coaches choice warmup

Conditioning:

For Time

1 mile run

50 Wall balls (20/14)

35 lateral burpees

20 Power Snatches (115/75)

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