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900 Front St Building D
Lahaina HI 96761

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November 27, 2018

Warm up: Stretch

Strength:

Power Snatch 

2-2-2-2-2

Conditioning: 

For time

21-18-15-12-9

Assault bike Cals

16 DB Snatch (53/35) (8L,8R)

*200m med ball run after each set (20/14)

November 26, 2018

Warm up: Stretch

Strength:

Alternating on the minute x 12

Odd minutes: 3 Front squats

Even minutes: 6 Back squats 

65% of 1RM front squat for both lifts

Conditioning:

For Time

40 HSPU

20 C2B

10 Rds of Macho man 

(Macho man- 3 Power Cleans, 3 Front squats, 3 Jerks)

Rx 185/135, Inte...

November 21, 2018

Warm up: Stretch

Strength: 

Clean complex 

5 sets 

1 high Hang Squat Clean

1 Hang Squat Clean 

1 Squat Clean 

Conditioning:

Breaking Bad 

5 Rounds for time 

200m run

2-4-6-8-10 KB Thrusters (53/35)

November 21, 2018

Warm up: Stretch

Strength:

5 Sets 

1 Snatch Pull

1 high Hang Power Snatch

1 Hang Power Snatch 

1 Power Snatch 

Conditioning:

On the 4:00min x 5 rds

12/9 Assault bike Cals

9 barbell facing burpees

6 Power Snatches (135/95)

November 19, 2018

Warm up: Stretch

Strength:

EMOM x 12min

Odd min- 3 front squats 

Even- 6 Back squats 

60% of 1RM front Squat (for both lifts)

Conditioning:

Jackie

1000m row 

50 Thrusters (45/35)

30 Pull ups 

Midline: 

AMRAP x 8min

Abmat sit ups 

25 dbl unders at the top of every minute 

November 16, 2018

Warm up: Stretch

Strength:

Squat Clean

3x3 @ 70%

3x3 @ 75%

3x3 @ 80% 

Touch and go reps 

Conditioning:

7min AMRAP

25 Dbl unders 

10 Clean & Jerks (135/95)

November 15, 2018

Warm up: Stretch

Strength: 

Deadlift

3x3 @ 70%

3x3 @ 75%

3x3 @ 80%

Conditioning:

For time

60/42 Cal row

50 Box jump overs (24/20)

40 T2b

30 Power Snatches (115/75)

November 14, 2018

Warm up: Stretch 

Conditioning:

AMRAP x 18min

But in- 5 Rounds 

200m run

10 OHS (95/65)

Then in remaining time..

Max Rounds 

5 C2B

7 HSPU

21 Air squats 

November 12, 2018

Warm up: Stretch

Strength:

Alternating on the minute x 12

Odd: 3 front squats 

Even: 6 Back squats 

Barbell loaded at 60% of 1RM front Squat. 

Conditioning:

AMRAP x 15min

7 Burpee box jumps (24/20)

14 SDHP (95/65)

21 dbl unders 

November 6, 2018

Warm up: Stretch

Conditioning: 

For time

21 Hang Power Cleans (135/95)

21 Bar facing burpees 

100 dbl unders 

15 Hang Power Cleans 

15 Bar facing burpees

75 dbl unders

9 Hang Power Cleans 

9 Bar facing burpees 

50 dbl unders 

Bike Conditioning: 

10 sets not for time

45 seconds easy

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