Open gym will be closed Dec. 3 through 9 due to coaches’ traveling with the exception of two days next week: 10 a.m. to noon Tuesday, Dec. 6, and Wednesday, Dec. 7. Please come in during class hours and use the weightlifting room or the perimeter of the main room (make sure to ask the coach who’s teaching if this is OK) to finish all of your accessories and other training. Feel free to contact coach’s individually for times he/she will train to see if you can tag along. If these options don’t work for you, mark you calendar that the normal open gym schedule will resume Saturday, Dec. 10.
Coach Emily is such a stud! Here she is taking the Kamehameha Schools Maui campus girls softball team through strength and conditioning drills at the Pukalani facility. Coach Kevin O’Brien was watching; he said she’s doing a great job!
A. AMRAP 10:00 with teams of two:
100-meter med ball carry (switch at 50)
20 med ball sit-ups (10/person)
20 partner wall balls
20 med ball passes (partners stand apart one horse stall mat in width)
B. Mobility / movement prep
C. For time:
30 American kettlebell swings
30 med ball cleans (20/14)
Perform half of all reps and run
On Wednesday night, we watched the first game of the season for our KKHS girls basketball team, who we’ve been training all summer. They came up short on the scoreboard, but they were much fitter than the opposing team. These girls ran a full-court press the whole game and didn’t get winded. We are so impressed with their athleticism. Check out their tournament — named after us (how cool is that 😉 — this weekend at KKHS. We have extra tickets if you’d like to check it out. Go Na Alii!
A. 400-meter run or 500-meter row
B. Deadlift – assessment
Take 30 minutes to build to a 1RM or 3RM; rest two minutes between heavy sets
C. Three rounds for time:
300-meter run or row
50-foot walking lunges
Three rounds for time:
200-meter run or 250-meter row
25-foot walking lunges
10 leg raises / v-ups