CONGEATULATIONS TO EVERYONE WHO RAN Haena to Hanalei, esp Robin and Lauren.
Lauren placed 1st in her age group awesome job ladies. Β Motivation for November’s Koloa Run and Poipu Crossfit’s Hawaiian Ultimate trail runππΌππΌππΌππΌππΌππππππand KAUAI MARATHON π€π
SUMMER FIT CAMP
TEXT COACH JAMES IF ANYONES HIGH SCHOOL TEENS Β INTRESTED IN 2 month summer training 651-1413
MONDAY
warm up 2Rounds
100 m run
10 each
Spider-Man push up
Jumping squat
10 sec chin up hold
Dynamic Scorpion
SQUAT HOLD W TRUNK ROTATION
Then 2X 10
Shpt
BTNP
OHS
Snatch Balance
SOTS PRESS
Power Snatch + Full Snatch + Overhead Squat
Work up to a heavy single for the complex here! Focus on getting some good positions back and get that timing back!
Back Squats
3,3,3,3,3
*Work up to a heavy triple for the day here, not a max!
CONDITIONING
10 Min Amrap
100 m run
5 pull ups
10 Push ups
15 airsquats