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900 Front St Building D
Lahaina HI 96761

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October 30, 2018

Warm up: Stretch

Conditioning:

For Time

400m run

21 Pull ups 

21 Cal bike

400m run

15 Pull ups

15 Cal bike 

400m run

9 Pull ups

9 Cal bike 

Midline:

EMOM x 12min

Odd: 10 GHD sit ups 

Even: 15 Back Ext 

October 29, 2018

Warm up: Stretch

Strength:

Back Squat 

5-5-5-5-5 (building)

Conditioning:

AMRAP x 15min

30 dbl unders, 10 DB Power Cleans

30 dbl unders, 10 DB Hang Squat Cleans

30 dbl unders, 10 DB Push press

30 dbl unders, 10 DB reverse lunges

30 dbl unders, 10 DB Thrusters 

Dumbbells 50s/35s

October 25, 2018

Warm up: Stretch

Strength:

Strict Press

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

Back Ext

5x10 

Conditioning:

EMOM x 18min

Min 1: 15 KB swings  (24/20)

Min 2: 12 T2B

Min 3: 30 Air squats or 8/8 pistols 

October 24, 2018

Warm up: Stretch

Strength: 

Squat Clean 3-3-2-2-1 (build to a heavy single)

Conditioning:

AMRAP 5min

50 dbl unders 

Directly into 

12 Deadlifts (185/135)

12 Burpees

Rest 5min

AMRAP 5min

75 Dbl unders 

Directly into

9 Deadlifts (225/155)

9 Lateral burpees

Rest 5min

AMRAP 5min

100 dbl un...

October 23, 2018

Warm up: Stretch 

Conditioning: 

For time 

21-18-15-12-9 

Wall balls (20/14)

Pull ups

Cal row 

200m run after each round 

Recovery Bike:

20min light bike

On the 5:00,10:00,15:00,20:00min : 20 GHD sit ups 

October 22, 2018

Warm up: Stretch

Strength: 

Build to a heavy set of 12rep Back Squat 

Conditioning:

JT

21-15-9

HSPU

Ring Dips

Push ups 

October 19, 2018

Warm Up: Stretch

Conditioning:

AMRAP Ladder x 12min

3 Thrusters (95/65)

3 T2B

3 Cal Row

6 Thrusters

6 T2B

6 Cal Row

9 Thrusters

9 T2B

9 Cl Row

...etc...

Gymnastics Conditioning:

For Time

50 Dbl Unders

21 HSPU

50 Dbl Unders

15 HSPU

50 Dbl Unders

9 HSPU

50 Dbl Unders

15 HSPU

50 Dbl Unders

21 HS...

October 18, 2018

Warm up: Stretch

Strength:

Bench press 5-5-5-5-5

Dips 5x5

Abs 5x10

*superset movements 

Conditioning:

3RFT

600m run

21 Hang Squat Snatches (75/55)

*beginners do OHS

October 17, 2018

Warm up: Stretch

Strength:

Build up to a 5-rep touch and go Power Clean 

Conditioning:

AMRAP ladder x 9min

2 Power Clean (135/95)

4 Hand release push ups 

4 Power Cleans 

6 Hand release push ups 

6 Power Cleans 

8 Hand release push ups 

... keep adding 2 reps until time runs out 

...

October 16, 2018

Warm up: Stretch 

*warm up on movements for wod 

Conditioning:

“Dirty 30”

30 Box Jumps (24/20)

30 C2b

30 KB swings (70/45)

30 front squats (115/75)

30 T2b

30 Push press 

30 Deadlifts 

30 Wall balls (20/14)

30 Bar facing burpees 

30 dbl unders 

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