Friday 9.4.15 Workout of the Day

Strength

Power Snatch + 2 Hang Snatches (below the knee)
4x1 target 5lb increase from last week or start at 65% of 1RM Snatch. Keep the weight the same across all sets.

Metcon

Hawaii VA Games "2015"

In teams of 2, complete the following for time:
60 Double Unders (each athlete) (unbroken penalty: 8 alternating pistols-non working partner)
50 Hang Snatch (115/75) (non-working partner holds bar in hang position)
40 Handstand Push-Ups

Scaled:
50 Double Unders or 150 Singles (each athlete)
40 Hang Snatch (95/55) (non-working partner must have bar in hang position)
30 Toes to Bar (non-working partner must hang from the rig for rep to count)

*10 minute time cap

Neighbor island teams are well represented this year! First time we have Oahu, Maui, Kauai, and Hawaii Island all on the ‪#‎VAGAMES‬ competition floor! Hawaii's biggest functional fitness competition. Eighty four teams of four compete for cash prizes and help raise funds to support local charities. Blaisdell Arena, Honolulu. 9.5.15

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Wednesday 9.2.15 Workout of the Day

Strength

Clean + Hang Clean & Jerk
4x1 target 5lb increase from last week or start at 70% of 1RM C&J.

Pause Front Squat
4x3 target 5lb increase from last week or start at 70% of 1RM Front Squat. 3 second pause at the bottom.

Metcon

As many rounds and reps as possible in 15 minutes of:
5 Power Cleans (165/110)
12 Wall Balls (20/14)
12 Hand Release Push-Ups

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Monday 8.31.15 Workout of the Day

Strength

Snatch + 3 Snatch Balances
4x1 target 5lb increase from last week or start at 60% of 1RM Snatch. Keep the weight the same across all sets.

Back Squat
4x7 target 5lb increase from last week or start at 60% of 1RM Snatch. Keep the weight the same across all sets.

Metcon

As many rounds and reps as possible in 8 minutes of:
5 Power Snatches (135/95)
5 Overhead Squats (135/95)
30 Double Unders

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Saturday Track Workout

Saturday 6am and 7am classes will be at War Memorial Stadium.  So we will be getting out of the box and hitting a track workout this Saturday Aug 28th. We will be having our regular Saturday afternoon class at 5:30pm at the box.  

Special note: MCFE is having a rummage sale at the box 7am to 11am! Please donate any items that you don't want or come by and check it out!

Have a great weekend!

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Friday 8.28.15 Workout of the Day

Strength

Power Snatch + 2 Hang Snatches (below the knee)
4x1 target 5lb increase from last week or start at 65% of 1RM Snatch. Keep the weight the same across all sets.

Sumo Deadlift
4x5 target 5lb increase from last week or work to 80% of 1RM Deadlift and keep the weight consistent across all working sets.

Metcon

"Death by Burpees and Deadlifts"

With a continuous running clock, do 1 Burpee and 1 Deadlift (225/155) the first minute, 2 Burpees and 2 Deadlifts (225/155) the second minute, 3 Burpees and 3 Deadlifts (225/155) the third minute...continuing as long as you are able to complete both movements within the minute.

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