Aloha! We will be posting 1 specific at home work for those needing or wanting to stay at home.  This workout will be plenty to maintain your fitness if you feel like you need to stay home during these times. You are more than welcome to do the other parts of the workout at home and scale weights and exercises to what you have available.  The specific Home workouts can be done with a single DB in most cases.  Feel free to contact us with any questions you may have about a home workout as well. We are happy to help.

Keep posted to our Facebook, Instagram and website for updates or changes in schedule.  We feel the gym is the one piece of normalcy in our lives right now.  Until we feel it is in everyones best interest to shut down we will remain open. We will be monitoring class sizes, occupancy and adhering to our high standard of cleanlyness.  Mahalo! 

STRENGTH:

#beast builder

Big Squat Clean Complex: Video

On the 3 x 5 Rounds:

3 Unbroken Sets: 

1 High Hang Squat Clean
1 Hang Squat Clean
1 Squat Clean

BEACHFIT/AT HOME 

AMRAP 6:

2 Single DB Reverse Lunges, 20 Double-Unders/Single Unders or Jumping Jacks

4 Single DB Reverse Lunges, 20 Double-Unders/Single Unders or Jumping Jacks

6 Single DB Reverse Lunges, 20 Double-Unders/Single Unders or Jumping Jacks

Continue to add (2) reverse lunges per round

Rest 2:00

AMRAP 6:

2 Single DB Power Snatches, 20 Double-Unders/Single Unders or Jumping Jacks

4 Single DB Power Snatches, 20 Double-Unders/Single Unders or Jumping Jacks

6 Single DB Power Snatches, 20 Double-Unders/Single Unders or Jumping Jacks

Continue to add (2) power snatches per round

WOD:

#cesars palace

For Time:

30 Back Squats (155/105)

30 Bench Press (135/95)

30 Deadlifts (185/135)

20 Back Squats (185/135)

20 Bench Press (155/105)

20 Deadlifts (225/155)

10 Back Squats (225/155)

10 Bench Press (185/135)

10 Deadliftss (275/185)

When choosing the right weights, consider the following recommendations: 

1st Barbell: Moderate weight that you could complete for 30+ reps unbroken when fresh 
2nd Barbell: Moderate-Heavy weight that you could complete for 20+ reps unbroken when fresh 
3rd Barbell: Heavier weight that you could complete for 10+ reps unbroken when fresh

We will be using 3 separate barbells so we will need to partner up. This workout will be more about strength and quality then for time. If this is alot of barbell for you our BeachFit version is awesome as well. 

BeachFit will do:

AMRAP  15

10 DB Front Squats (35/20) 

10 DB Floor Press

10 DB Deadlifts 

*Can use different DB’s if needed