WOD (Workout of the Day)

This hip opener was good and fine until Josh said, “Let’s put our hands at our sides and turn and smile.” Then it just got weird.

062015 WOD

A. Group warmup

B. Stretching

C. For time with teams of two; only one partner works at a time; partition reps any way:

600-meter relay

100 burpees

100 pull-ups

100 power cleans (95/65)

100 wall balls (20/14)

100  sit-ups

600-meter relay

>> On-Ramp

Partner option:

400-meter relay run

50 burpees

50 ring rows

50 power cleans

50 air squats

50 crunches

400-meter relay

Individual option:

200-meter run

25 burpees

25 ring rows

25 power cleans

25 air squats

25 crunches

200-meter run

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Good luck to Nikki, who will be competing in a weightlifting meet today at Patao Weightlifting!

This summer is the best yet because we have a crew of teachers training Upcountry. Mahalo Liane (left) and Kulia for making classes more fun. Keep up the good work, gang. Consistency is the chief goal and you’re on the right track! One step at a time; one day at a time. “Little by little, a little becomes a lot.”

061915 WOD

A. Two rounds NFT

250-meter row or 200-meter run

10 hip bridges with plate (35/25)

10 lunges (5/side) with plate overhead (35/25)

B. Deadlift – 5/3/1 week 3 | month 2

75% x 5

85% x 3

95% x 1+

Subset 3 x 5 cobras

C. Every 3:00 for 15:00

Run 200 meters (or row 250 meters)

12 box jumps (24/20)

3 bar muscle-ups

Sub for bar MU is one strict strict pull-up, one strict dip. If you have less than 15-20 seconds rest, scale run. If you have more than 30-40 seconds rest, do 300-meter run.

>> On-Ramp

Every 3:00 for 12:00

Run 100-200 meters (or row 200 meters)

12 step-ups

6 ring rows / 6 dips

Gabby’s son, Kia, is back in action after graduating from high school and awaiting the start to college. Stoked to have you return to the gym! Our student athletes have so much promise. Excited for all that’s ahead.

061815 WOD

A. Run 400 meters, then:

0:45 L plank

1:00 F plank

0:45 R plank

0:30 hollow rock / hold

5:00 time cap

B. 18:00 EMOM

Minute 1: 100-meter run + 5 toes-to-rings

Minute 2: 20 rebounding ball slams (30/20)

Minute 3: 15 Russian kettlebell swings (53/35)

>> On-Ramp

15:00 EMOM

Minute 1: 50-meter run + 5 sit-ups / leg raises

Minute 2: 10 ball slams

Minute 3: 15 Russian kettlebell swings

C. Mobility

1. Tricep smash with partner

1:00 / side / person (4:00 total time)

2. Calf smash with barbell

1:00-2:00 / leg (2-4:00 total time)