4.26.19

45 min AMRAP

Run 400m

3 Rope Climbs

Run 400m

15 Clapping Push-ups

8.25.19

KONA FIT

OTM for 15 min.

6 DB Alt Forward Lunge

5 DB Curl to Press

5 DB Front Squats

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

Back Squat 3 x 3

~

OTM for 10 min

Low Hang Snatch + Mid-Hang Snatch

(Below Knee)             (Mid Thigh)

8.24.19

KONA FIT

3 Rounds

:45 Max Russian Swings

:15 Rest

:45 Max Step-ups

:15 Rest

:45 Max Jump Ropes (Double or Single)

:15 Rest

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

Gymnastic Skills

~

3 Rounds 

:45 Max Russian Swings-70/53

:15 Rest

:45 Max Box Jumps- 24/20

:15 Rest

:45 Max Double Unders

:15 Rest

8.23.19

KONA FIT

3 Rounds for Reps

1 min. ME Air Squats

Rest 1 min

1 min. ME Ring Rows

Rest 1 min

1 min. ME Lunges

Rest 1 min

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

Shoulder Press 3 x 3

~

3 Rounds for Reps

1 min. ME Back Squat- 135/95

Rest 1 min.

1 min. ME C2B Pull-ups

Rest 1 min

1 min. ME FR Lunges- 135/95

Rest 1 min

8.22.19

Kona Fit

4 Rounds for Time:

Run 200m

’10 DB Step ups

10 Push ups

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

Deadlift 3 x 3

~

 4 Rounds for Time:

10 Power Cleans-135/95

15 HSPU

4.19.19

EMOM for 30 min.

3 Deadlifts- 225/155

6 Push-ups

9 Wall-balls- 20/14

4.18.19

KONA FIT

OTM for 15 min

5 DB RDL

5 DB Hang Cleans

5 DB Thrusters

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

Back Squat 3 x 5

~

OTM for 10 min

Hang Clean + Mid-Hang Clean + Jerk

4.17.19

KONA FIT

10 min AMRAP

Run 200m

15 Sit ups

10 Ring Rows

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

Gymnastic Skills

~

10 min AMRAP

10 T2B

1 Rope Climb

4.16.19

KONA FIT

10 min AMRAP

25 Walking Lunges

10 DB Push Press

Run 100m

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

Shoulder Press 3 x 5

~

5 Rounds

:30 Slam Balls

:30 Lunges

:30 Push Press- 75/55

:30 Cal Row

<Post Total Reps>

4.15.19

KONA FIT

12 min AMRAP

12 Alt DB Snatches

12 Push-ups

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

Deadlift 3 x 5

~

12 min AMRAP

12 Power Snatches- 75/55

12 Push-ups