Tuesday, June 27, 2017

Today's Workout:
A. Every minute, on the minute, for 5 minutes:
Front Squat
*Set 1 – 2 reps @ 60%
*Set 2 – 2 reps @ 65%
*Set 3 – 2 reps @ 70%
*Set 4 – 1 rep @ 75%
*Set 5 – 1 rep @ 80%

Rest one minute, and then…

Every two minutes, for 10 minutes (5 sets):
Front Squat
*Set 6 – 85% x 1 rep
*Set 7 – 85-90% x 1 rep
*Set 8 – 90+% x 1 rep
*Set 9 – 90+% x 1 rep
*Set 10 – 90+% x 1 rep

B. Every 4-minutes for 20-minutes (5 sets):
20 Wall Ball Shots (20/14 lbs to 10')
15 Toes to Bar
10 Burpees

Monday, June 26, 2017

Today's Workout:
PLEASE MAKE SURE YOU ARE SIGNING UP FOR CLASSES ON MINDBODY. If your MINDBODY is not working properly, please make sure you see Kate or email Coach Elyse.
A. Every 2 minutes, for 6 minutes (3 sets):
3 Snatch Pulls + 3 Power Snatches + 3 Overhead Squats @ 55-60% of 1-RM Snatch

Immediately followed by…

Every 2 minutes, for 6 minutes (3 sets):
2 Snatch Pulls + 2 Power Snatches + 2 Overhead Squats @ 65-70% of 1-RM Snatch

Immediately followed by…

Every 2 minutes, for 6 minutes (3 sets):
1 Snatch Pull + 1 Power Snatch + 1 Overhead Squat @ 75-80% of 1-RM Snatch

B. For Time:
800m Run
40/30 Cals on the Assault Bike or Rower
30 Kettlebell Swings (70/53 lbs)
20 Strict Handstand Push-ups

Saturday, June 24, 2017

Today's Workout:
REMINDER: PLEASE MAKE SURE YOU SIGN INTO CLASSES ON MINDBODY.
A. Every 2 minutes, for 10 minutes (5 sets):
Jump to Split x 4 reps
(Barbell on your back the whole time, quickly move feet into the split position without any upward drive.)

Every 2 minutes, for 10 minutes (5 sets):
Split Jerk x 3 reps
(pause for 3 full seconds in receiving after each jerk)

SAME AS LAST WEEK, try to go up in load from last Saturday.

B. Complete as many rounds and reps as possible in 4-minutes, of:
400m Run
15 Burpees Over Bar
Max Power Cleans (135/95 lbs)

Rest exactly 4-minutes, then...

Complete as many rounds and reps as possible in 4-minutes, of:
400m Run,
10 Burpees Over Bar
Max Power Cleans (155/105 lbs)

Rest exactly 4-minutes, then...

Complete as many rounds and reps as possible in 4-minutes, of:
400m Run
5 Burpees Over Bar
Max Power Cleans (185/125 lbs)

Friday, June 23, 2017

Today's Workout:
A. Every 2 minutes, for 8 minutes (4 sets):
Back Squat x 7 reps @ 70-75%

Followed by...

Every 3 minutes, for 9 minutes (3 sets):
Deadlift x 6 reps @ 75-80% of 1-RM

Work on positioning and mechanics.

B. 3 rounds for time, of:
400 Meter Run
12 Deadlifts (155/105 lbs)
9 Hang Power Cleans (155/105 lbs)
6 Shoulder to Overhead (155/105 lbs)
Today's Workout:
REMINDER: PLEASE MAKE SURE YOU SIGN INTO CLASSES ON MINDBODY.
A. Every 2 minutes, for 8 minutes (4 sets):
Back Squat x 8 reps @ 70%

Followed by…

Every 3 minutes, for 9 minutes (3 sets):
Deadlift x 6 reps @ 70-75% of 1-RM

Work on positioning and mechanics.

B. Complete as many rounds and reps as possible in 15-minutes, of:
60 Double-Unders
30 Calorie Row
15 Deadlifts (225/155 lbs)

Thursday, June 22, 2017

Today's Workout:
A. Three rounds not for time of:
Roll to Candlestick x 10-12 reps
Handstand Hold (Wall, Nose to Wall or Free standing) x 45-60 seconds
Double-Unders x 40-50 reps

B. "Angie"
For time:
100 Pull-ups
100 Push-ups
100 Ab-mat Sit-ups
100 Air Squats

TIME CAP: 25-minutes
Today's Workout:
A. Three rounds not for time of:
Muscle-ups x 3-6 reps
(No MU, sub Ring Dips or Muscle-up Progressions)
Alternating Pistols x 10-12 reps

B. Hero Workout "Blake"
4 rounds for time, of:
100-ft. walking lunge with 45-lb. plate held overhead
30 Box Jumps (24/20")
20 Wall-ball Shots (20/14 lbs)
10 Handstand Push-ups

TIME CAP: 28 minutes

Wednesday, June 21, 2017

Today's Workout:
A. Every 2 minutes, for 6 minutes (3 sets):
3 Clean Pulls + 3 Power Cleans + 3 Front Squats + 3 Push Jerks

Immediately followed by…

Every 2 minutes, for 6 minutes (3 sets):
2 Clean Pulls + 2 Power Cleans + 2 Front Squats + 2 Push Jerks

Immediately followed by…

Every 2 minutes, for 6 minutes (3 sets):
1 Clean Pull + 1 Power Clean + 1 Front Squat + 1 Push Jerk

*SAME AS LAST WEEK - dial in perfect positions. Start around 50% of 1-RM C&J and build over the 9 sets.

B. 3 rounds for time of:
Run 400 Meters
12 Squat Snatches (95/65 lbs)
21 Hand Release Push-ups

NO DROPPING BARBELLS FROM OVERHEAD!

Tuesday, June 20, 2017

Today's Workout:
A. Every 2-minutes for 12-minutes (6 sets):
Front Squat
Set 1 - 65% x 2 reps
Set 2 - 75% x 2 reps
Set 3 - 80% x 2 reps
Set 4 - 85% x 2 reps
Set 5 - 88% x 2 reps
Set 6 - 88+% x 2 reps

B. 5 rounds for max reps of:
1 minute of Sumo Deadlift High Pull (75/55 lbs)
1 minute of Push Press (75/55 lbs)
1 minute of Rowing (Calories)
Rest 1 minute

ABSOLUTELY NO DROPPING BARBELLS.

Monday, June 19, 2017

Today's Workout:
A. Every 2 minutes, for 6 minutes (3 sets):
3 Snatch Pulls + 3 Power Snatches + 3 Overhead Squats

Immediately followed by…

Every 2 minutes, for 6 minutes (3 sets):
2 Snatch Pulls + 2 Power Snatches + 2 Overhead Squats

Immediately followed by…

Every 2 minutes, for 6 minutes (3 sets):
1 Snatch Pull + 1 Power Snatch + 1 Overhead Squat

*SAME AS LAST WEEK - dial in perfect positions this week. Start around 50% of 1-RM and build over the 9 sets.

B. "Bodhi Akira"
6 rounds of:
13 Chest to Bar Pull-ups
17 Wall Ball Shots (30/20 lbs to 10')

CATCH BALL FOR GOOD REP!

TIME CAP: 20-minutes

Saturday, June 17, 2017

Today's Workout:
A. Every 2 minutes, for 10 minutes (5 sets):
Jump to Split x 4 reps

Followed by…

Every 2 minutes, for 10 minutes (5 sets):
Split Jerk x 3 reps
(pause for 3 full seconds in receiving after each jerk)

B. In teams of 3, complete as many rounds and reps in 25-minutes, of:
10 Reverse Lunges (95/65 lbs)
10 Shoulder to Overhead (95/65 lbs)
10 Burpees over the Barbell
---
400m Run

*Athlete 2 can start once Athlete 1 leaves for the 400 Meter Run. Athlete 3 starts when Athlete 2 leaves for the run, as long as Athlete 1 is back from run and resting, etc.

Friday, June 16, 2017

Today's Workout:
A. Every 2 minutes, for 6 minutes (3 sets):
Back Squat x 8 reps @ 70%

Followed by...

Every 2 minutes, for 6 minutes (3 sets):
Deadlift x 6 reps @ 2X11
(perform with 60-70% of 1-RM)

Work on positioning and mechanics.

B. Complete as many rounds and reps in 4-minutes of:
21 Hang Power Cleans (135/95 lbs)
21 Wall Balls (20/14 lbs to 10')
21 Cals on Assault Bike or Rower

Rest 4-minutes, then...

Complete as many rounds and reps in 4-minutes of:
15 Hang Power Cleans (135/95)
15 Wall Balls (20/14 lbs to 10')
15 Cals on Assault Bike or Rower

Rest 4-minutes, then...

Complete as many rounds and reps in 4-minutes of:
9 Hang Power Cleans (135/95)
9 Wall Balls (20/14 lbs to 10')
9 Cals on Assault Bike or Rower

Thursday, June 15, 2017

Today's Workout:
A. Three rounds not for time of:
Muscle-ups x 3-6 reps
(No MU, sub Ring Dips or Muscle-up Progressions)
Alternating Pistols x 10-12 reps

B. "Daniel"
For time:
50 Pull-ups
400 Meter Run
21 Thrusters (95/65 lbs)
800 Meter Run
21 Thrusters (95/65 lbs)
400 Meter Run
50 Pull-ups

NO DROPPING BARBELLS FROM OVERHEAD.

TIME CAP: 25-minutes

Wednesday, June 14, 2017

Today's Workout:
A. Every 2 minutes, for 6 minutes (3 sets):
3 Clean Pulls + 3 Power Cleans + 3 Front Squats + 3 Push Jerks

Immediately followed by…

Every 2 minutes, for 6 minutes (3 sets):
2 Clean Pulls + 2 Power Cleans + 2 Front Squats + 2 Push Jerks

Immediately followed by…

Every 2 minutes, for 6 minutes (3 sets):
1 Clean Pull + 1 Power Clean + 1 Front Squat + 1 Push Jerk

*Start around 50% of 1-RM C&J and build over the 9 sets.

B. Complete as many rounds and reps as possible in 18-minutes, of:
18/12 Calorie Row
15 Box Jumps (24/20")
12 Alternating Dumbbell Snatch (50/35 lbs)
9 Toes to Bar

NO DROPPING THE DUMBBELLS!

Tuesday, June 13, 2017

Today's Workout:
A. Every 2-minutes for 12-minutes (6 sets):
Front Squat
Set 1 - 60% x 2 reps
Set 2 - 70% x 2 reps
Set 3 - 75% x 2 reps
Set 4 - 80% x 2 reps
Set 5 - 85% x 2 reps
Set 6 - 85+% x 2 reps

B. Every minute, on the minute, for 24 minutes (8 sets):
Minute 1 – 20 Double-Unders + 5 Deadlifts (275/185 lbs)
Minute 2 – 10 Chest to Bar Pull-ups
Minute 3 – 15/12 Cals on the Assault Bike

Monday, June 12, 2017

Today's Workout:
Reminder: We are following a NORMAL class schedule today, Monday, June 12th. However, today is a state holiday, King Kamehameha Day, so parking along the canal (Kohou Street) is free, just in case all of the onsite parking is taken during the daytime classes. Thanks everyone!
A. Every 2 minutes, for 6 minutes (3 sets):
3 Snatch Pulls + 3 Power Snatches + 3 Overhead Squats

Immediately followed by…

Every 2 minutes, for 6 minutes (3 sets):
2 Snatch Pulls + 2 Power Snatches + 2 Overhead Squats

Immediately followed by…

Every 2 minutes, for 6 minutes (3 sets):
1 Snatch Pull + 1 Power Snatch + 1 Overhead Squat

*Start around 50% of 1-RM and build over the 9 sets.

B. 21-15-9 rep rounds for time, of:
Overhead Squats (135/95 lbs)
Burpees over the Bar

C. 3 sets of:
Band Pull Aparts x 20 reps
Kettlebell Side Bends x 20 reps each side
Rest as needed

Saturday, June 10, 2017

Today's Workout:
A. Every 2-minutes for 12-minutes (6 sets):
Deadlift
*Set 1 – 10 reps @ 55% of 1-RM
*Set 2 – 10 reps @ 65%
*Set 3 – 6 reps @ 70-75%
*Set 4 – 8 reps @ 75-80%
*Set 5 – 6 reps @ 80-85%
*Set 6 – 4 reps @ 90-95%

B. In teams of 2, alternating full rounds, complete as many rounds and reps as possible in 20-minutes, of:
24 Double-Unders
12/10 Cals on the Bike or Rower
12 Thrusters (75/55 lbs - ABSOLUTELY NO DROPPING BARBELLS)

Friday, June 9, 2017

Today's Workout:
A. Take 15 minutes to build to today’s 1-RM Thruster.

*Barbell must start on the floor - Power Clean or Clean the bar to the shoulders.

B. In pairs, alternating runs (work/rest with a partner), complete 2 rounds for time:
200 Meter Run (Partner A)
200 Meter Run (Partner B)
400 Meter Run (Partner A)
400 Meter Run (Partner B)
600 Meter Run (Partner A)
600 Meter Run (Partner B)

Thursday, June 8, 2017

Today's Workout:
A. Every 2-minutes for 10-minutes (5 sets):
Back Squat x 5 reps

You choose the weight.

B. "Nate"
Complete as many rounds and reps as possible in 20-minutes, of:
2 Muscle-ups
4 Handstand Push-ups
8 Kettlebell Swings (70/53 lbs)

Wednesday, June 7, 2017

Today's Workout:
A. Take 15 minutes to build to today’s 1-RM Clean & Jerk.

B. Every minute on the minute for 21-minutes (7 sets):
Minute 1 - 15 Wall Balls (20/14 lbs to 10')
Minute 2 - 15/12 Cals on the Rower
Minute 3 - 50 second Plank Hold

MUST CATCH WALL BALL FOR GOOD REP.

Tuesday, June 6, 2017

Today's Workout:
A. Every 90 seconds, for 15 minutes (10 sets), complete:
Front Squat

Sets 1-2 – 3 reps @ 75%
Sets 3-4 – 2 reps @ 80%
Sets 5-6 – 2 reps @ 85%
Sets 7-10 – 1 rep @ 90+%

B. 3 rounds for time, of:
Run 600 Meters (400M + 200M)
16 Deadlifts (225/155 lbs)
60 Double-Unders

Monday, June 5, 2017

Today's Workout:
A. Take 15 minutes to build to today’s 1-RM Snatch.

B. 5 rounds for max reps, of:
1:00 Row for Cals
1:00 Power Snatch (75/55 - ABSOLUTELY NO DROPPING BARBELL)
1:00 Burpees over the Barbell
1:00 Rest

Friday, June 2, 2017

Today's Workout:
Parking Reminder: Parking will still be limited onsite for Saturday morning classes, so please find street parking, which should be fairly open on Kalani Street. Thanks for doing a great job adjusting this week.
A. Every 90 seconds for 15-minutes (10 sets):
Split Jerk x 1 rep

Build to today’s heavy single.

B. "Fran"
21-15-9
Thrusters (95/65)
Pull-ups

Thursday, June 1, 2017

Member of the Month: Glenn Teraoka


Member of the month: Glenn Teraoka (@glennteraoka), 63. He's been a member for over 3 years! With every passing year, this stud just gets fitter and fitter. Thank you for constantly brightening everyone's day with your infectious smile and ever caring personality. If the world were more like Glenn, it would be a much brighter place.
Today's Workout:
A. Every 2 minutes, for 10 minutes (5 sets):
Back Squat
*Set 1 – 6 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 2 reps @ 85%
*Set 4 – 2 reps @ 90%
*Set 5 – 1 rep @ 95%

followed by…

Every 2 minutes, for 4 minutes (2 sets):
Back Squat x 1 rep @ 101+%

Use your 1-RM from the start of this cycle – not one that you may have set in the past couple of weeks.

B. 3 rounds for time, of:
21/15 Cals on the Assault Bike/Rower
18 Wall Balls (30/20 lbs to 10')
15 Kettlebell Swings (70/53 lbs)
9 Toes to Bar