keola Bodywork's

"The Life, The Health, The Wellbeing"

New Facility 04/23/2012

Filed under: BLOG — keolabodyworks @ 8:41 am






Learn the clean 10 Min


Fab 50’s



-bw squats

-med ball cleans

-wall balls

A1-front squat 5×2


B1-plyo push-ups

B2-ring rows


1 mile run

-rest 10-

1 mile run

A1) 5×2 Snatch Pulls

B1) 5×2 hang snatch




1000M row

50 thrusters

30 pull-ups


Make-up day

A1-RDL’s 5×5




100 Double unders

20 pistols

10 shoulders 2 OH

1:00 rest


Box Back squat 5×2


Tire flips x10

Jump in jump out x10



12 min AMRAP






Power snatch





Bw squats

Ab mats


Speed deadlift



Bench press



5 min amrap

-abmats 10

-squat jumps 10

Sled push 1

3:00 rest


Make-up Day

5X2 1 Hang Power Clean + 1 Push Press + 1 Front Squat + 1 Push Jerk @ 65% (of 1RM Clean & Jerk) – rest 75 sec.

Fight Gone bad


2 Clean+jerks

EMOTM (10 Min)


500M row sprints

2:00 rest


Back squat

7×2( heavy)



150m pinch plate

30 burpees

30 back squats

300m run/row

30 box jumps

30 shoulder 2 Oh

150m Pinch plate

5X2 1 Hang Snatch (full squat) + 1 OHS + 1 Snatch Balance + 1 OHS @ 65% (of 1RM Snatch) – rest 75 sec.



4 rounds


3:00 rest

4 rounds

5 K.B.S.D.L.H.P

:20 rope slams

Make-Up day

Establish a deadlift max 15 min


5 Min amrap

-1 snatch

-3 OHS





Good Morning everyone, I hope you all were able to get some rest and avoid the heat. We have been busily working to prepare the new facility for our grand opening May 1st @ 5:30P.M. please take a minute to R.S.V.P so we can have a head count  we need to know how much booze we are going to need. Moving forward into the new facility there are going to be some changes the most major of the being we are switching to classes during lunches and evenings, Despite my efforts to add more hours to the day I was unable to do so, in an effort to allow as many people to experience Keola Bodyworks we will be holding classes of no more than six throughout the day. The class times will be as follows.







If you are currently coming during these times please come to the class that best aligns with your schedule. We are also getting the website running so we ask that if you plan on coming to a class you sign in prior to the class so we can make sure no more than 6 arrive.  The benefits to the class is that you will be able to be more flexible in your schedule so if you can’t make it to Monday you can come Tuesday. I truly thing this is going to make our community strong and the experience at Keola Bodyworks that much better

Other minor changes are:

We will no longer be doing 5 min warm-up on a cardio machine, I will be writing a dynamic warm-up that will better prepare you for the upcoming workout.

And last but not least I will be opening the gym on Saturday morning from 8-10 as an open gym so you can come in work on thing you feel you need to work on or make-up a missed workout.

I thank you all so much in advanced for your understanding and support, We truly are trying to deliever the best product that we can to each and every one of you.


Ben and Danette Mierzwak




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