Monday
“Hawaii”
5 Rounds for Time (RFT)
200m Run
15 Pullups
30 Pushups
45 Air Squats
200m Run
-3min Rest-
Tuesday
Strength – Find a Heavy Single
Snatch
-Then-
“Oahu”
For Time
30/24 Calorie Row
30 Burpees
30/24 Calorie Row
24 Burpee Box Jump Overs (24/20)
30/24 Calorie Row
18 Burpee Box Get Overs (30/24)
Wednesday
“Maui”
AMRAP 10
1-2-3-4-5…
Clean & Jerk (155/105)
1 Rope Climb
Thursday
Strength – Find a Heavy Single
Snatch Balance
-Then-
“Honolulu”
4 Rounds for Time (RFT)
20/16 Calorie Assault Bike
25 Box Step Ups (24/20)
Friday
“Kaui”
AMRAP 2
50 Double Unders
12 Toes to Bar
ME Wall Balls (20/14)*
*Continue the AMRAPs until you have completed 100 wall balls
*1min rest after each AMRAP
Saturday – Memorial Day “Murph”
For Time
1 Mile Run
100 Pullups
200 Pushups
300 Air Squats
1 Mile Run
*We will be providing several options for completing this workout including partner options if you so choose
