“Pull me down!”

Technique (20min)
Snatch
-3 position (hang, below the knee, floor)
*start in order and if you start to miss, stay where you are until it feels successful
(50-60%, 60-65%,65-75%) if you feel good and want to attempt a PR GO FOR IT!!

WOD
Tabata
-power clean (115#,75#)
score your total reps
*2 minute rest
5 rounds (goal10<minutes)
-7 squat cleans (same weight)
-100m shuttle run

Bacon and Barrels... Ate and drank our fill thats for sure!

Bacon and Barrels… Ate and drank our fill thats for sure!

shuttle run

“Bear and Grin it”

WOD
5 rounds
-1 rep bear complex (7x Power Clean, Front Squat, Push Press, Back Squat, Push press)
*without letting the bar go, or resting it on the ground, complete 7 cycles of above to complete 1 rep
**score will be heaviest load you can complete all 7 cycles with

Dads of Ohana just lifting weights and feeding babies!

Dads of Ohana just lifting weights and feeding babies!

“Games Week”

WOD (goal<10min)
-21 wall balls (20#,14#)
-9 ground to overhead (135#,95#)
-15 wall balls
-15 ground to overhead
-9 wall balls
-21 ground to overhead

Strength
Back Squat
5-4-3-2-2-2
(70%,75%,80%,85%)

Keep the kids moving!!!!

Keep the kids moving!!!!

“Fundamentals are the Key”

Technique (15 min)
-Clean
*athletes can work on power clean or squat clean from any of the 3 positions (hang, below the knee, floor)

Strength (15 min)
-overhead squats
1-1-1-1-1-1-1

WOD
10 min EMOM
-6 alt Overhead lunge (135#,95#)
-60m shuttle run

DO your mobility... #superbrothers

DO your mobility… #superbrothers

“Bacon Time”

Ohana is rolling deep to get that swine!!! Can't wait to spend the day outside the box with you all!!

Ohana is rolling deep to get that swine!!! Can’t wait to spend the day outside the box with you all!!

WOD (goal<15 minute)
-100 double unders (2:1)
-30 ring dips
-75 double unders
-30 game style push ups
-50 double unders
-30 hang power clean (165#,105#)
-25 double unders

SO much fun last year,.. looking to repeat again this year!!

SO much fun last year,.. looking to repeat again this year!!

“Time for some work”

Technique (20 min)
3 sets of 3 reps then 3 each then again 3 sets of 3 reps
Power Snatch from the Floor/ Hang Squat Snatch/ Squat Snatch from Floor
*each movement is 1 rep
3 sets of 3 reps then 3 each then again 3 sets of 3 reps
Power Clean from the Floor/ Hang Squat Clean/ Squat Clean from the Floor
*each movement is 1 rep
(these exercises should be done with roughly 70% or 1RM)

WOD
7 min AMRAP
-3 thrusters (95#,65#)
-5 pull ups

Coach Caitlin is so much fun!

Coach Caitlin is so much fun!

“Feel Right”

Strength (15 min)
Dead lifts
7-5-5-3-3
(50%,65%,65%,75%,75%)

WOD
Tabata (4 min)
-hang squat cleans (135#,95#)
*3 minute rest
Tabata (4 min)
-burpee

Score total reps of HSC and Burpee for two separate scores

Demorreo thanks for the inspiration...

Demorreo thanks for the inspiration…