Thursday 3-30-17

WARM UP 3X
RUN 200 m
5 X L/Rwindmill(each side)
10 step ups
10 Lateral Lunge
10 Spider-Man push up
10x squats

WOD
Every 3 mins for 30 mins do:
15 Burpee
15 box jumps 24/20
200m Sprint

(Rest remainder of time)
* score is taking your slowest round
* If unable to complete a round in 3 min then try to continue as a 30 min AMRAP score then would be Rounds and reps.

WEDNESDAY 3-29-17

WARM UP
400m run
3X
Duck walk
Bear crawl
Crabwalk

STRENGTH
BACKSQUAT
4 Sets x 8 Reps at 65% of 1 RM

WOD 20 min cap
Use appropriate levels if you are RX then use GHD if not do reg sit ups Weighted …

21-15-9 FOR TIME
Squat Clean
Sit ups

*scale-95/65
sit up14/10#
*RX -135/95
sit ups 20/14#
*RXX-155/115 GHD Sit Ups

Post
Isometric back extension
2 sets x :30 sec

TUESDAY 3-28-17

WARM UP x 3
200 m run
Banded
5x T’s
5X W’s
5x V’s
10 x Ring Rows
10 X Alt Leg T2B
10X Hallow rock
10x arch Rocks

STRENGTH
STRICT PULL UPS
3Sets of Max Reps

WOD
5 Rounds
200m Run
20 Push Ups
Right into
5 Rounds
200 m run
15 Handstand Push Ups

The goal is to get moving for the day and do these unbroken.

MONDAY 3/27/17

MODIFIED CLASS SCHEDULE

Prince Kuhio Day class times we will have only an 8AM, 4:30 & 5:30 pm class

CANCELLED CLASS-6AM & 11 AM

ALSO DONT FORGET TO POST YOUR  SCORE FOR 17.5 ASAP DEADLINE IS At 2 pm

 

WARM UP
5 min Cardio
3X 10 of each
Shoulder pass thru
Lat pull down
Hallow rock
Banded goodmorning
Bar Tap (kip)
Partner WOD
Teams of 2
AMRAP 20:
15 Calorie Row
12 Power Snatches (75/55#)
9 TTB
*1 Athlete completes a full round before switching
*if doing it alone Rest the amount of time it took you to complete 1 Round

POST WOD
800 m run cool down

THURSDAY 3.23.17

WARM UP 3X
100 m run
10 SHPT
10 Banded Goodmorning
10 Lunge
Step ups

TGU w Pvc

Strength 10 min EMOM
Turkish  get up

Even min 2X R Arm

odd min 2XL Arm

WOD 30 Min circuit of 1 min stations
-Box Step Ups w/ 15/35plate
-Spider-Man push-ups
-Lunges
-DB Push Press 15/30
-KB Sumo Deadlift High pull
-Plank
No Rest keep moving your plank is your Rest

WEDNESDAY 3-22-17

WARM UP 3X
100 m Run
25 m High knees
25 m Butt kicks
25 Carioca L/R
25 Side shuffel L/R

5 Rounds
600m Run (Moderate Pace)
30 Sit Ups
15   KBS 53/35
200 m (recovery run)
*Use the 200m Run as your “recovery” between rounds, the goal of this workout is to keep moving at a steady pace for the duration, changing paces on the running.