Sweaty Saturday partner WOD! We’ll go through the same partner flow & set up as the past few Saturdays. The workout can be performed with different equipment version partners and as an individual if needed.

Heads up, there is a running sub for buy-in and buy-out, plan your running route if you can!

hWOD FOR 05/09/20

W/Partner FT: 27:00 CAP (can be completed as an individual)

BUY-IN: AMRAP 4:00 - alt lunge jumps & air squats switch each movement after you break

10-to-1

Ottoman / Stair Jump @ mid thigh

Normal Burpee

BUY-OUT: Perform same amount of reps as buy-in (no time cap)

Score = time completed

A reminder that personal item pickup starts up again tomorrow, please ensure you have a face coverage of some kind, keep your distance from other members, and WASH YOUR HANDS! Use the link here to schedule a personal item only pickup.

hWOD FOR 05/08/20

PART A - :60 ON / :30 OFF FOR 8 ROUNDS

3 Burpee to max height jump

6 Snatch Grip Thruster

9 Behind the Neck Presses

Score = total rounds + reps completed

PART B - AMRAP 9:00

:90 Sprinter Toe Taps

30 Push Ups

60 Duffel Bag Thrusters

MAX Duffel Clean & Jerk

Score = max C&J completed

Emails have gone out to all current members with an offer to lease AR equipment for the remainder of the pandemic. Please use the store link in the email you received today to reserve your equipment. You will receive more details on pickup and timing once your order is placed. Personal items can be picked up alongside equipment.

For those only looking to pickup your personal items from the gym, we will hold the same hours as equipment pickup beginning Friday. To view the calendar and sign up for a time please use the link here. (USE THIS LINK IF YOU ARE ONLY PICKING UP PERSONAL ITEMS)

hWOD FOR 05/06/20

PART A - ALTERNATING EMOM 10:00

ODD - :30 Handstand Hold

EVEN - :30 Hollow Body Rocks

PART B - AMRAP 12:00

2 + 2 Handstand Push Up

4 + 4 Front Rack Alternating Lunge

Start @ 2 HSPU & 4 Front Rack Lunges, then 4 HSPU & 8 Front Rack Lunges, repeat until time is met

Score = rounds completed (aka handstand push ups completed / 2)

With SIP order changes allowing sporting good stores (and other businesses) to perform order pickups, we believe we are in the same boat and can again let members pickup their personal items from the gym. This change to the order is set to be in place on Friday

Safety is still our #1 priority, and are working through different methods of socially distant pickup procedures. Keep an eye out on the blog/Facebook tomorrow for an update on this.

hWOD FOR 05/06/20

4 ROUND FOR MAX REPS:

:60 Double Under Taps

:60 Squat Jacks

:60 Plank Ups

:60 Burpees

:60 REST

Score = total reps of each movement completed across 4 rounds

Coach Kim has programmed another awesome week of aerobic, get your engine ready, endurance workouts. If you want to perform these workouts (AWESOME!), remember the following:

• These workouts are programmed to do instead of the daily class WOD

  • We recommend only B or R athletes to do both in a single day and if you do both ensure to scale one workout down to control volume

• These workouts are posted at the beginning of the week (Sunday night) to the Extra Credit Track on Beyond the Whiteboard, so you can plan your day

• Most (possibly all) are going to be prescribed for running, but workout distances, time domains, and rep schemes can be done on the rower, bike, or ski erg

  • Eg: 8 x 400m run repeats can be done as 8 x 400m on row / bike / ski

Read the original endurance track post here.

hWOD FOR 05/05/20

FOR TIME - 18:00 CAP | w/ Weighted Duffel

20 Front Squat

20 Push Press

30 Sumo DL Stance Squat Jump

30 High Pull

50 Abmat Situps

30 High Pull

30 Sumo DL Stance Squat Jump

20 Push Press

20 Front Squat

We will be changing the 10:00 & 12:00 class time schedules. We will still hold both class times, but we are going to alternate days based on previous attendance. 12:00 classes will be held only on Monday, Wednesday, and Thursday. 10:00 classes will be held only on Tuesday and Thursday.

Thank you for your continued support, and reach out to Katoa with any questions.

hWOD FOR 05/04/20

PART A - 3 ROUNDS FOR QUALITY

12 L / 12 R Lateral Bear Walk

8 Renegade Row

8 L / 8 R Cossack Squat

PART B - FOR TIME | 13:00 CAP

120 Russian Duffel Bag Swings

Every time you break perform 15 front squats w/ duffel

Score = time completed

Another Sweaty Saturday partner WOD. Not your traditional “I go, you go” working toward the same rep count. You and your partner will alternate intervals and total your MAX rep counts for your team score.

You can perform this as an individual.

hWOD FOR 05/01/20

5 Cycles 3:00 ON / 3:00 OFF

30 Squat Jacks

13 – 11 – 9 – 7 – 5 Duffel Clean

13 – 11 – 9 – 7 – 5 Pike Push Up

MAX ALTERNATING PISTOL

To perform with partner - Partner A go while Partner B rest, Partner B go while Partner A rest

Score = total pistol reps

Can perform as an individual

May day is lei day in Hawai’i!

Reach out to us if you have questions about the new membership tiers. If you are confused about what the tiers are please read the full blog post here.

hWOD FOR 05/01/20

AMRAP 18:00

30 Burpee Ottoman Jump Overs

20 Toes to Chair (lying on your back)

20 Hand Release Push Ups

50 Russian Duffel Swings

Score = rounds + reps completed

Please reach out with any questions about our new SIP membership tiers. As a reminder they will be available on our site beginning May 1. You can also reach out directly to us and we can update your account.

hWOD FOR 04/30/20

PART A - 12:00 w/ PVC or Swiffer

9 - 9 - 9 - 9 - 9 - 9

3 RDL to Extension

3 Power Snatch

3 Snatch Grip BTN Thruster

PART B - FOR TIME 16:00 CAP

120 Single Arm Alternating Snatches

Every minute perform 10 hops over object - start workout on snatches

Score = time completed

Reposting last night’s blog summary, see full blog post here.

We plan to continue offering our original virtual membership - including access to live coaching via Zoom, personalized accessory programming to help you pursue your individual goals (and unique set of equipment), 3 programming tracks with scaling options by level and equipment, access to Beyond the Whiteboard, and to the Facebook community.

In addition, we will begin to offer three additional tiers of membership to offer more flexibility in this new virtual fitness world. We have provided more information about the inclusions in these tiers below. The tiers will be available at the beginning of May. If you have questions, or would like to consider moving into one of these tiers, please let us know.

Find the table breakdown of pricing & services here.

hWOD FOR 04/29/20

PART A - 10:00 EMOM

10 Russian Swings

3 Max Vertical Jumps

Perform both movements each minute

PART B - 5 ROUNDS FOR TIME 15:00 CAP

30 Alternating Lunge Jumps

15 Ottoman Jumps

12 Chair Pull Ups

Score = time completed

Hello AR Community,

As mentioned in prior messages, we are doing our best to evolve our offering as we weather the storm of this pandemic. As always, we hope you are all safe and well, and maintaining some level of health and fitness while we are physically apart. Thank you so much for continuing to give us the opportunity to support you in your fitness journey, even as that journey takes on a new form.

With today's announcement indicating an extension of the SIP mandate at least through the end of May, we wanted to confirm a few new membership tiers to accommodate the wide range of needs our community has during this time.

We plan to continue offering our original virtual membership - including access to live coaching via Zoom, personalized accessory programming to help you pursue your individual goals (and unique set of equipment), 3 programming tracks with scaling options by level and equipment, access to Beyond the Whiteboard, and to the Facebook community.

In addition, we will begin to offer three additional tiers of membership to offer more flexibility in this new virtual fitness world. We have provided more information about the inclusions in these tiers below. The tiers will be available at the beginning of May. If you have questions, or would like to consider moving into one of these tiers, please let us know.

Find the pricing table here.

hWOD for 04/28/20

PART A - 12:00

Single Arm OH Squat

6 – 6 – 6 – 6 – 6 – 6 (each arm)

Face a wall for each rep to keep chest up

Use weighted object for single arm

PART B - 3 Rounds for Time | 12:00 CAP

10 OHS Right

10 OH Walking Lunge Right

10 Abmat Situps

10 OHS Left

10 OH Walking Lunge Left

10 Burpees Over Object

Score = time completed

Beyond the Whiteboard

We’ve made an update to BtWB to include a warmup track. Instead of including the same warmups in the individual equipment version tracks, you can now see warmups in a separate tab on your app. We originally separated warmups on their track because some days BB & DB/KB can be different than unweigthed movements. However, now we’ll just note that in the details of the main warmup track.

Endurance Track

We’ve been working with Coach Kim to develop an endurance track, with the goal of building your engine. They will be dedicated monostructrual workouts (run / row / bike) with scaling options. These will be programmed for 1-2 times a week, and will be posted at the beginning of each week - this week these workouts are on Wednesday & Friday. We recommend you replace the normal class WOD with the endurance WOD if you’re performing that workout for the day.

hWOD FOR 04/27/20

PART A - 12:00 CLOCK

3 cycles of 3:00 on / 1:00 off

20 Squat Jumps

5 x 3 pulse squat pulses

MAX Wall Sit

PART B - 7:00 AMRAP

14 Duffel Bag Power Cleans

14 Duffel Shoulder to Overheads

Score = total rounds+reps completed