The One and ONLY Island Box!
The One and ONLY Island Box!
Fitness
A. Clean n Jerk 4reps x 5 sets @ 75/55 and UP.
Focus on technique and go up
B. 15 EMOM
1 Clean and Jerk (use final 4 rep #)
10 Double Unders/30 Singles
*Go up in weight 10/5# if you want*
Competition
A. Clean Pull+Squat Clean+Jerk Cluster 1.1.1 @ 50% 1RM CnJ x 4sets, 2:00 rest
B. EMOM
EVEN- 1 Squat Clean and Jerk
ODD- 25 Double Unders
Start at 50% 1RM and go up 20/10#
Fitness
A. 10 Rounds For Time
8 Box Jumps
6 Burpees
4 Pullups
6 KBS 53/35
8 WallBalls 20/14
Competiton (Comp 75%=15 min Cap for A and B)
Aerobic Tester
A. 21-18-15-12-9-6-3-1
CTB Pullups
Box Jumps 30/24 (Step Down each rep)
Rest 15 mins
B. 10 Rounds for Time
4 Burpees
6 KBS 70/53
8 Wall Balls 20/14 to 10′
Fitness
Gritter Time
Robin RX 12:23(5rds)
Charlie S. RX 17:29
Hal RX 18:32
Van RX 20:15
Scott RX 21:48
Kelly OH RX 22:48
Jake RX 23:52
Greg 30″ RX 23:58
Buddy RX 28:00(7rds)
Anne RX 28:04
Steve S. RX 28:45
Jacob RX 29:01
Carole RX/20# 34:37
Bryan RX 43:47
Giery blue 21:00
Jenny grn 21:15
Mitchell 20/30 grn/AS 22:30(5rds)
Bill red 22:40
Bre red 22:51
Eleonor red 23:28
Jessica blue 24:26
Erin grn 26:30
Betsy 26/step/jump/AS 27:50(5rds)
Phill step/14/35 28:00
Mandy step/10/blue 29:30
Sixone 29:58(7rds)
Ewell red 30:00 equip penalty
Angie blue 30:46
Melissa grn 32:48
Josh Y. 44/blu/rd 38:16
Laura green 40:06
Happy Birthday Bryan McNeil!!!
Fitness
A. 4 x 5 Power Snatch 75/55
Work on Slow first Pull, then as bar passes the knees and gets into pocket (thigh/hip region) Pull faster, Shrug, and turn over bar.
Competition
A. 3 Position Power Snatch Cluster All @ 50% 1 RM, 1.1.1 reps X 4 Sets, 1:30 Rest
* 3 POS-rest 15 sec-3 POS-rest 15 sec-3 POS-rest 1:30
Fitness/Competiton
B. 7EMOM
1 Deadlift (100/75% BW)
5 Bar Pushups
10 Plate Touch Scissor Kicks
*Add 1 Deadlift Every Min*
Rest 3 min
7EMOM
2 Deadlifts (Comp use Snatch Grip TNG)
25 Bicycles (2ct)
Strength 15 Mins to build to a HEAVY 2 REP Front Squat
Fitness/Competition
800m Run @ 75%
+
5 Rounds
10 KBS 53/35
20 Situps/10 GHD
+
2000/1600m ROW @ 75%
+
5 Rounds
10 Alternating Step Ups 24/20
30 DU/90 Singles
+
800m Run @ 75%
CORE
50 Back Extensions
Fitness
Gritter FSx2 WOD
Ryan 305 ghd/du 27:35
Scott 175 ghd/du 28:00
Kayla 125 ghd/du 28:45
Jenny 125 ghd 28:48
Greg 225 28:49
Ewell 29:57
Erin 155 30:19
Jessica – du 30:17
Giery 30:20
Angie 100 30:44
Aaron 175 31:52
Clayton 275 ghd/du 32:09
Seth 185 du 32:20
Bryan All Runs! 33:26
Robin – 34:05
David 175 du 34:09
Laura 110 du 34:48
Phil 34:52
Melody 125 ghd/du 37:40
Jacob 38:18
Anne – ghd/du 39:53
Carole 125 ghd 39:56
Josh Y. 39:59
Betsey 400/800/400 40:50
Carew 185 50:22
It is Time, Time to push yourself to the Limit, Time to be part of something bigger than yourself. Today we will HONOR ALL who have fought and sacrificed for US.
“MURPH”
1 Mile Run
100 Pullups
200 Pushups
300 Squats
1 Mile Run
Partition work load as needed.
Fitness
A. Deadlifts 5 x 5 50% 1 RM and go up/2:00 Rest
B. 15 Min AMRAP
5 Strict Press 95/65
5 Push Press
5 Bar Pushups
10 Deadlifts
400m Sprint
Competition
A1. Deadlift Cluster 1.1.1 x 5 sets, 2 min rest. Start 75% get HEAVY…NOT MAX!
A2. Strict HSPU to extra Depth @ 20X0, 2.2.2 x 5 sets, 2 min rest
B1. Back Squats @ 20X1 8-10 Reps x 4 sets, 2 min rest. Start 60%
B2. Weighted Supinated Chin Up Cluster @20X0, 3.2 x 4 sets, 2 min Rest
Fitness
A. 100 Kettlebell Swings for Time (5 Goblet Squats EMOM-WOD starts with this)
53/35 American
B. 4 x 200m Repeats 2-MOM. Pace it at 80-90% and get EXACT time EVERY round!
PENALTY is 2 Burpees for EVERY second you are HIGH or LOW of 1st time! HAHAHAHAHAHA
Competition
A. 15 min to find 1 RM Squat Snatch (you are doing COMP WOD, GET to Depth)
B. Squat Snatch 3 reps @ 75% of 1RM x 3 sets, rest 1:30…Focus on Speed through the 2nd pull
C. Squat Clean and Split Jerk 10EMOM 1 rep @ 75% 1 RM CnJ
D. 4 X 200 Just like Fitness….HAHAHA, thought you were getting out of this huh?
Fitness
5 RFT
400m Run
20 Abmat Situps
25 Mountain Climbers (2ct)
30 Du/3x Singles
Competition
1600 m Run
+
3 rounds of
25 Abmat Situps
500m Row
+
10 EMOM (10-1 min attempts at 50 Du’s, Run starts after the last 50 or 10 min is up)
50 Double Unders
+
800 m Run
Fitness/Competition
A. Front Squats @ 22×1 x 3-3-2-2, Rest 3 min (Warm up-GET HEAVY)
B. Front Rack Walking Lunges @ 10×0, 10/leg x 3 sets Start 95/65 go up Rest 2 min
C. 5 Sets @ HIGH EFFORT
30 Secs Row Calories (Air Dyne if you want SUCK-Get 80-100 Strokes)
30 Sec Rest
30 Secs Deadlifts (Perfect Form) 135/95
30 Secs Rest
30 Secs Lateral Bar over Burpees
30 Secs Rest
Fitness
A. 20 AMRAP
5 Lateral Bar Over Burpees
10 Clean and Jerk 95/65 (Perfect range of motion)
25 Flutterkicks (2ct Over Bar)
200m Run
B. Ring Dips
5 Sets of Max reps (If Banded work your way to lightest band)
Competition
A. 3 Pos Power Snatch x 5 sets (Above Knee, Below Knee, TnG Floor)
All 5 Sets @ 60% 1 RM Snatch…Rest 1:30 between each set.
B. Power Clean and Split Jerk 1.1 (1 CnJ rest 15 sec 1 CnJ rest 2 min) x 5 sets @ 60% 1 RM CnJ (Perfect Form)
C. Weighted Ring Dip @ 30×0 (3 seconds down, 0 sec at bottom, 0 seconds at top) Rest 1:00
3-5 reps x 5 sets (Try to get 5 reps every round but AT LEAST 3 reps)
D. 5 RFT
20 Cal Row
10 Burpees
