5.20.19

KONA FIT

12 min AMRAP

10 Push-ups

10 DB RDL

5 Burpee Step Ups

*************************************************************************************

Deadlift 3 x 3

~

12 min AMRAP

6 Strict HSPU

9 Deadlifts- 225/155

12 Lateral Jumps

5.17.19

“Tiff”

25 min Clock

Run 1.5 Miles

-THEN AMRAP-

11 C2B Pull-ups

7 Hang Squat Cleans- 155/105

7 Push Jerks- 155/105

-Post Total Rounds-

5.16.19

KONA FIT

OTM for 15 min

5 DB Deadlifts

5 DB Curl to Press

5 DB Squats

***********************************************************************

Back Squat 3 x 5

~

OTM for 10 min.

Hang Snatch + Snatch

5.15.19

KONA FIT

15 min AMRAP

5 Ring Rows

10 Push-ups

Run 200m

******************************************************************

Gymnastic Skills

~

15 min AMRAP

5 Strict Pull-ups

10 Push-ups

Run 200m

5.14.19

KONA FIT

10 min AMRAP

5 Box Jumps or 5 Tuck Jumps

Run 200m

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Shoulder Press 3 x 5

~

5 Rounds

Every 2 min.

5 Power Snatches- 95/75

Run 200m

5.13.19

KONA FIT

5 Rounds

10 DB Squat Cleans

10 Box Dips

************************************************************************

Deadlift 3 x 5

~

“Elizabeth”

21-15-9

Squat Cleans

Ring Dips

5.10.19

10 Rounds for Total Time

Run 100m

10 Pull-ups

Run 100m

10 Russian Swings- 70/53

Rest :30 Seconds

5.8.19

KONA FIT 

Rounds for Time:

20 Wall-balls

20 Sit-ups

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3 x 3 Weighted Pull-ups

3 x 3 Weighted Dips 

~

50-40-30-20-10

Wall-balls- 20/14

Sit-ups

5.7.19

KONA FIT

10 min AMRAP

10 Push-ups

8 Burpees

10 DB Step-ups

***************************************************************************

15 to Find 1RM Jerk

~

10 min AMRAP

9 HSPU

6 Burpees

3 Squat Snatches- 115/75

5.6.19

KONA FIT

18 min AMRAP

Run 200m

15 Leg Raises

15 Goblet Squats

*******************************************************************

OHS 3 x 3 AHAP

~

3 Rounds

4 min AMRAP

Run 100m

15 T2B

15 OHS- 95/65

-Rest 3 min-