4.12.19

“HAMMER”

5 Rounds for Total Time:

5 Power Cleans- 135/95

10 Front Squats- 135/95

5 Push-Jerks- 135/95

20 Pull-ups

Rest :90secs

4.11.19

KONA FIT

PROWLER

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20 Rep Back Squat

add 5 lbs to last 20 rep or use 60% of 1RM

~

5 Sets sets for Total Load:

2 Hang Cleans (Power OK)

2 Front Squats

2 SH2OH

4.10.19

KONA FIT

30 min AMRAP

Row 500m

Rest 3 min

Run 200m

Rest :90 sec

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Gymnastic Skills

~

30 min AMRAP

Run 400m

Rest Equal Time

Run 200m

Rest Equal Time

<Post Total Meters>

4.9.19

KONA FIT

10 min AMRAP

15 Push-ups

25 Squats

15 Burpees

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3 Sets AHAP:

3 Push Press + 2 Push Jerks + 1 Split Jerk

~

21-15-9

HSPU

Front Squat- 135/95

Burpee

4.8.19

Kona Fit

15 min AMRAP:

Run 200m

15 Wall-balls

15 Box jumps/Step-ups

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OHS 3 x 5 AHAP

~

5 Rounds

Every 3 min:

Run 200m

20 Wall-balls- 20/14

ME Power Cleans- 135/95

<Post Total Power Cleans>

4.5.19

For Time:

21-18-15-12-9-6-3

Thrusters- 95/65

Burpees

4.4.19

KONA FIT

OTM for 15 min

6 DB Reverse Lunges

5 DB Hang Cleans

4 DB Push Press

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Back Squat 3 x 1

~

OTM for 10 min

Hang Snatch + High Hang Snatch

4.3.19

KONA FIT

10 min AMRAP

Run 100m

10 Russian Swings

5 Ring Rows

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Gymnastic Skills

~

EMOM for 10 min

ODD: 10 Russian Swings- 53/35

EVEN: 3 Rope Climbs

4.2.19

KONA FIT

4 Rounds for Time

Run 200m

12 Step Ups

12 Push ups

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

Shoulder Press 3 x 1

~

21-15-9

Power Cleans- 135/95

HSPU

4.1.19

KONA FIT

5 Rounds for Time:

7 DB Thrusters

7 DB Hang Cleans

7 Burpees

Run 200m

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

Deadlift 3 x 1

~

For Time:

20 Thrusters

20 Power Cleans

20 Push Jerks

20 OHS

20 Front Squats

EMOM 4 Burpees

-Use 95/65-