JUNE 2019

Welcome to our new “ WOrkout of the DAy’’ Page.

This is going to be a place for you to find out more info about the why’s of our workouts + weekly and monthly program themes/ focus so you can maximize you gym time with us! also any important gym info like, SPONTANEOUS events and any special happening by the Keala Foundation team.


WoD 6/18

SNATCH COMPLEX

E3MOM x 18 MINUTES...

1 Squat Snatch + 2 OHS*

*Start moderate and progress every set to heaviest set of complex.


Workout

AMRAP x 12 MINUTES

6 Squat Snatch (115/75)|(95/65)

12 Toes to Bar

18/14 Cal Row


COOL DOWN

5:00 Flow Stretching










 
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Athlete Notes:


Its your time to shine this week!

this workout is the new school abs and cardio day.

The squat snatch is one of greatest test of core STRENGTH and MOBILITY. Learn to engage your entire torso DURING squats. we have front,side and back abs, use them. Really pay attention to coaches when they demo proper over head position.

Major key is the ability to move your arms in all directions while keeping shoulders down in back. Its EXTREMELY difficult to keep shoulders locked in while having arms over head, but you can do it.

Do Not rip your hands on this workout. if at any point you feel like your going to please MODIFY to Tuck sit ups .

For best results no matter what happens goes as hard as you can on the row!