Author: stratcatseo

Aumakua Fitness – Cross Training

Cardio Cycle 2023

Friendly reminder your floater WOD is to be done by the end of the week. Your floater is “Dead Hang”

Thruster (Build to a heavy 1RM)

Heart Attack (4 Rounds for reps)

4 Rounds

Perform AMRAP in 1 minute of each of the following movements:

Burpees

Wallballs 20/14

Double Unders

Rest

Dead Hang (Time)

Aumakua Fitness – Cross Training

Aloha Friday

The BREAK UP (Time)

For Time:

250 Air Squats

*Every time you Break 2 Burpees + 100m Run

Double Down (Time)

For Time:

10-10-9-9-8-8-7-7-6-6-5-5

BACK SQUATS 105/85

HANG POWER CLEANS 105/85

TOES TO BAR

PUSH UPS

*All barbell movements from the floor

Aumakua Fitness – Cross Training

BIG PUMP (Checkmark)

Using a EMOM Clock

0:00-5:00

7 Dumbbell Bench Presses

5:00-10:00

7 Dumbbell Bicep Curls

10:00-15:00

7 Tricep Pull Downs

15:00-20:00

7 Face Pulls

Isabel (Time)

For Time: 30 Snatches, 135# / 95#

Aumakua Fitness – Cross Training

“Rock With It” (Time)

For Time:

100 Hollow Rocks

“Pyramid of Pain” (Time)

1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1

Box Jump 24/20

Dumbbell Row 40/25

Jumping Pull Up

Aumakua Fitness – Cross Training

Cardio Cycle 2023

Your floater this week is a 1 mile run. Complete as fast as possible before the end of the week

“Cleaning My Way Through” (Weight)

8 Minute EMOM

3 Squat Cleans

*After each round Add 1 Rep

“Mop it Up” (Time)

5RFT:

20 Alt Pistols

10 Burpees

5 Thrusters 95/75

1-Mile Run (Time)

Max Effort 1-Mile Run

Aumakua Fitness – Cross Training

Chip Away (Time)

For time:

*Partition anyway

75 WallBalls 20/14

700m Waiter Carry 50/35

75 Dumbbell Cleans 50/35

50 Ab mat Sit Ups

500m Run/Row

50 Double Unders

Come earn your sweat, Angel before and join that we can splurge

Aumakua Fitness – Cross Training

“Add to it” (AMRAP – Reps)

Every Minute For 10 Minutes

Start at a weight you can bench 5x then add 2 reps until you can no longer complete the set within the minute

Your score is the total amount of reps completed

“Subtract” (Time)

5 RFT:

7 Dumbbell Snatches 50/35

50 Double Unders

*After each round subtract 5 Double Unders ending with 30 Double Unders

*Scale Double the reps for Dubs

Aumakua Fitness – Cross Training

To the BOX we go (5 Rounds for time)

Every 2:00 for 5 Rounds

7 DB Box Step Overs 50/35

7 Box Jump Overs

Nonsense (Time)

100m x 3 Farmers Carries 50/35

-THEN-

30 Alternating Overhead DB Lunge

30 Hand Release Push Ups

30 Hanstand Push Ups

-THEN-

100m x 3 Farmer Carries

Aumakua Fitness – Cross Training

Dumbbell Bench Press (10×5 Using 6RPE)

The dumbbell bench press is a variation of the barbell bench press and an exercise used to build the muscles of the chest. Often times, the dumbbell bench press is recommended after reaching a certain point of strength on the barbell bench press to avoid pec and shoulder injuries.
The fifth rep should start to feel difficult but not unbearable starting from the first round. Use a EMOM Clock to complete sets

Dumb Dumb Hold On (Time)

5 Rounds For Time:

9 Dumbbell Deadlift 50/35

6 Dumbbell Hang Cleans 50/35

3 Push Press 50/35

1 Devils Press 50/35

RX+ Unbroken

()

Aumakua Fitness – Cross Training

AB-normal (Time)

5 RFT

20 BICYCLES

20 TOE TAPS

20 FLUTTER KICKS

20 LEG RAISES

Manion (Time)

7 Rounds For Time

400 meter Run

29 Back Squats (135/95 lb)
In honor of First Lieutenant Travis Manion, 26, of Doylestown, Pennsylvania, was killed by sniper fire on April 29, 2007
To learn more about Manion click here
Back Squats from the Rig

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