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900 Front St Building D
Lahaina HI 96761

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September 27, 2018

Warm up: Stretch

Strength: 

Front Squat 

2x4 @ 75%

2x3 @ 80%

2x2 @ 85% 

Conditioning:

200m run, 21 Power Snatch (95/65)

200m, 21 OHS

200m, 15 Power Snatch 

200m, 15 OHS 

200m, 9 Power Snatch 

200m, 9 OHS 

September 26, 2018

Warm up: Stretch

Strength: 

Deadlift 

3x3 @ 80%

3x2 @ 85%

3x1 @ 90%

Stamina Conditioning:

100 Wall Balls for Time (20/14)

*Every minute on the minute 6 T2b 

September 25, 2018

Warm up: Stretch

Conditioning:

A) 3RFT

75 Dbl Unders

20 Kipping HSPU 

B) 4RFT

400m Run

15 SDHP (95/65)

9 Burpee Box Jump overs (24/20)

**Extra credit

50 Bench Press repetitions (155/105)

Every time your break, 10 GHD Sit ups 

September 24, 2018

Warm up: Stretch

Strength:

EMOM x 12min

Min 1-6: 1 high Hang Snatch + 1 Hang Snatch + 1 Power Snatch 

Min 7-12: 3 OHS 

Conditioning:

5RFT

14 Pull ups 

7 Clusters (115/75)

*cluster- squat Clean thruster 

September 21, 2018

Warm up: Stretch

Conditioning:

0:00-10:00min

2K Row then Max Clean & Jerks (135/95) in remaining time

10:00min-13:00min Rest

13:00-20:00min

1K Row then Max Power Snatch (115/75) in remaining time

20:00-23:00min Rest 

23:00-27:00min

500m row then Max Thrusters (95/65) in remaini...

September 20, 2018

Warm up: Stretch

Conditioning:

5RFT 

15 KB swings (70/45)

15 Hand release push ups 

Skill:

OHS

15-12-9-6-3 (building. Unbroken each set)

Dbl unders 

50-40-30-20-10 (unbroken)

Super set and rest as needed between rounds. Not for time

September 19, 2018

Warm up: Stretch

 Strength 

Squat Cleans

Min 1-2-3 : 3 Squat Cleans (60%,65%,70%)

Min 4 rest

Min 5-6-7 : 2 Squat Cleans (75%,80%,85%)

Min 8 rest

Min 9-10-11 : 1 Squat Clean (90%)

Conditioning;

3RFT

27/21 Cal row 

21 T2B

15 Burpee Box jump overs 

September 18, 2018

Warm up: Stretch

Strength: 

DB Bench press 3x10

DB overhead press 3x10

GHD sit ups 3x15

*superset each 

Conditioning:

For time 

400m run

“Fran”

400m run

September 17, 2018

Warm up: Stretch

Strength:

Back Squat 

10-10-10 (building) 

Back Ext 3x10 (weighted)

Conditioning: 

3RFT

400m run

20 DB Snatches (50/35)

20/15 Cal Assault bike 

September 14, 2018

Warm up: Stretch 

Strength: 

Work up to a Heavy set of 8 reps Back Squat 

Conditioning: 

2RFT

30 Back Squats (135/95)

30 Bar facing burpees 

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