Hi Performance Fitness Hawaii

Hi Performance Fitness Hawaii Hi Performance Fitness was built on the passion for sports and performance. It brings Hawaii a much-

Jumping into Monday
02/01/2022

Jumping into Monday

12/24/2021

‘12 Days of Fitmas’ - DAY 12

HURRICANE

-Run x200m
-Burpee box jump x10
-Med ball slam x10

-Versa x200steps
-KB swing x12
-DB chest press x10

-Bike x20cal
-Ski or row x10cals
-V ups x20
-Jump rope singles x100

Don’t forget to post, tag and hashtag

12/23/2021

‘12 Days of Fitmas’ - DAY 11

4 Round - 40min EMOM
(every minute on the minute)

*Part 1 & Part 2 = 1 Round

Part 1
Min. 1 - DB thruster x12
Min. 2 - DB burpee x12
Min. 3 - KB swing x12
Min. 4 - Jump rope x1min
Min. 5 - Rest x1min

Part 2
Min. 6 - KB push press x12
Min. 7 - Box jump overs x12
Min. 8 - KB sumo high pull x12
Min. 9 - Jump rope x1min
Min. 10 - Rest x1min

Don’t forget to post, tag and hashtag

12/22/2021

‘12 Days of Fitmas’ - DAY 10

Cardio Split (10sec on /30sec off) x 5 Rounds each
A1) True form
A2) Surge push/pull
B1) Bike
B2) Skierg

10min AMRAP
-Sandbag clean squat x10
-KB row x10
-Ab mat crunches x10

10min AMRAP
-KB alternating reverse lunge x8ea
-Ring row x10
-Mountain climbers x20

Finisher (30/30) x 5 Rounds each
-Plate push
-Battle ropes

Don’t forget to post, tag and hashtag

12/21/2021

‘12 Days of Fitmas’ - DAY 8

High Volume Cardio Circuit

-Cardio x40cals
-BB thruster x40
-Cardio x40cals
-BB hang clean x40
-Cardio x40cals
-BB sumo high pull x40
-Cardio x40cals
-Burpee over bar x40
-Cardio x40cals

Don’t forget to post, tag and hashtag

12/20/2021

‘12 Days of Fitmas’ - DAY 7

3 Rounds
-Low bear crawl 10m + 10 shoulder taps, 10m + 10 sit through
-Yoga push-up x 5
-Wall sit x 30sec

3 part complex x 5 Rounds
-Dual KB swings x10
-Dual KB clean x8
-Dual KB press x5

3 Rounds
-KB clean to squat x12
-DB renegade row x10
-Ring tricep extension x10

Finisher x 3 Rounds
-Bike x10cals
-DB devils press x8

Don’t forget to post, tag and hashtag

12/20/2021

‘12 Days of Fitmas’ - DAY 7

8min time cap per part

Part 1 x 2 Rounds
-Wall balls x50
-Sit-ups x25

Part 2 x 3 Rounds
-Pull up x8
-Deadlift x6
-Med ball slam x8

Part 3 x 4 Rounds
-DB thruster x8
-KB Gorilla row x8ea

Part 4 x 5 Rounds
-KB clean x 2
-Burpee over KB x4
-Bike x10cals

Don’t forget to post, tag and hashtag

12/18/2021

‘12 Days of Fitmas’ - DAY 6

‘HURRICANE’

(Complete 3 Rounds of each part, with 1min rest between rounds, before moving to the next part)

•True form x 100m
•KB swings x 12
•Ring push-up x 10

•Versa climber x 150 steps
•Sled push (down/back)
•Med ball squat jump x 10 + slams x 10

•Bike x 10 cals
•DB devils press x 10
•Sit through x 20

Don’t forget to post, tag and hashtag

12/17/2021

‘12 Days of Fitmas’ - DAY 5

10/20 x10 rds (10sec on // 20sec rest)
•Sprint

3rds
•KB front rack squat x10
•DB Renegade row x10
•Alt Med ball V-up x10

3rds
•DB walking lunge x20
•BB pendlay row x10
•Ring bicep curls x10

Finisher
4rds
•Skierg & bike x12 cal
•Turkish get-up x2 each side

Don’t forget to post, tag and hashtag

12/17/2021

‘12 Days of Fitmas’ - DAY 4

E5MOM (every 5 minutes on the minute) x 10 Rounds

•KB deadlift x 12
•DB chest press x 12
•KB bent over row x 12
•KB push press x 12
•KB goblet squat x 12
•Pull-up x 6
•Push-up x 12
•Butterfly sit-up x 12

Don’t forget to post, tag and hashtag

12/17/2021

‘12 Days of Fitmas’ - DAY 3

8 Round EMOM every minute of the minute
(all 3 movements in 1min)
•KB swings x8
•Med ball squat jump x8
•Push-up x8

4rds
•Sled push (down/back)
•Sandbag clean to squat x10
•Med ball slam x10

4rds
•KB single leg RDL x10
•Ring push-up x10
•Ring tricep extension x12
•KB pull through x20

(Complete all 3 rounds of each part, resting 1min between each round before moving on to the next part.)

Don’t forget to post, tag and hashtag

12/17/2021

‘12 Days of Fitmas’ - DAY 2

21 - 15 - 9 reps of each movement
•KB clean to press
•Hand release push-up

21 - 15 - 9 reps of each movement
•KB front rack squat
•KB dual bent over row

21 - 15 - 9 reps of each movement
•KB dual hang clean
•KB thrusters

(Complete all 3 rounds of each part, resting 1min between each round before moving on to the next part.)

Don’t forget to post, tag and hashtag

Address

1213 South Beretania Street
Honolulu, HI
96814

Opening Hours

Monday 6am - 7pm
Tuesday 7am - 7pm
Wednesday 6am - 7pm
Thursday 7am - 7pm
Friday 6am - 7pm
Saturday 7am - 1:30pm

Telephone

+18088925554

Website

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