



The One and ONLY Island Box!
Fitness/Competiton
“Curtis Runs the Box”
Buy In 800m Run
21-15-9
Curtis P 95/65—75/55
(Fitness—Power Clean, Lunge right, Lunge left, Press)
(Competiton—Squat Clean, Lunge rt, Lunge Lt, Press)
Box Jumps 24/20
Cash Out 800m Run
Rest EXACTLY 5 min
400m Sprint
Strength (Fitness ONLY)
Backsquats 4×5 @ 50% 1RM and up to a Heavy 5
Fitness
15 AMRAP
5 1 arm DB Situp (EACH ARM)
10 DB Strict press (Each arm Seated or Standing)
5 Box Jumps (10 Weighted Step ups Each Side)
200m DB Run/ 200m ROW (Rain Delay)
Competition
A. Backsquats 3 X 10-12 @ 50% 1 RM and Up
B. STrict HSPU for Max Depth 5 X 2-3
C. Weighted Pullups 3 X 5 w/ 15 sec rest after each rep
5 Weeks went fast, Let’s pick up some Weight!
Strength 1 Rep Max Deadlift
3 @ 50%…3 @ 60%…2 @ 70%…1 @ 80%…1@ 90…1@ 100%…1@ 101+%
Fitness
10EMOM
5 KB Swings 53/35
3 Goblet Squats
Competition
10EMOM
Squat Clean and Split Jerk @ 70% 1 RM Clean (Perfect Form)
Fitness 20 AMRAP
50 Double Unders/3x Singles
10 Pushups
10 Toes To Bar
10 Airsquats (Perfect Depth/Height)
100m Row
Competition (Fitness+Comp WOD)
OHS 10-8-6-4-2
Hang Power Snatch 2-4-6-8-10
75/55 Light weight so try to go UNBROKEN through the OHS/Snatch SET.
CORE 4 Rounds of
25 Flutterkicks (1ct)
25 Scissor kicks (1ct)
Fitness/Competition I
“Elizabeth”
21-15-9
Squat Cleans 135/95
Ring Dips
Comp II
20 min Max Row for meters
Comp III
Attempt Max Muscle Ups UNBROKEN
Core
30 GHD/60 Straight leg situps
Strength Deadlifts
4×8 @ 50%
Fitness
25-20-15-10
Wall Balls 20/14
Plate Press 45/35
Abmat Situps
Go Unbroken through all sets!
Competition
1 Rep Clean and Jerk
Cash out 45 Wall Balls UNBROKEN
Fitness
“Skinny Grace on a Bicycle “
10 EMOM
5 Clean and Jerks 75/55
20 Bicycles (2ct)
Competition
15-12-9
Power Cleans 115/75
Burpees
rest exactly 10 min
15-12-9
Power Cleans
Burpees
Goal is to get both WODs as fast as each other.
Strength Deadlifts
5×5 @ 55%
Fitness
MANMAKERS and RUN
8-7-6-5-4-3-2-1
ManMakers 30/20
200m Run
8 MM-run
7 MM-run
6 MM-run…
..1 MM-run..TIME.
Manmaker…Pushup, RT Row, Pushup, LT Row, Jump to Squat, Clean, Press
Competition
“Karen”
150 Wall Balls 20/14
Get a counter and track your sets
Fitness 40-30-20-10
Slamballs 30/20
Abmat Situps
Mountain Climbers (4ct)
200m Run
Competition “$4.99 ALL you can EAT”
5RFT (30min Cap)
1000m/800m Row
15 Pullups
15 Thrusters 75/55
15 Burpees
Makeup Deadlifts 5×5 @ 65%
Strength Deadlifts
5×5 @ 65%
Fitness WOD 4 RFT…20 min Cap
5 Front Squats 155/105…135/85…115/75
10 Bar Pushups
15 Bar Hops
400m Run
Competition WOD 20 AMRAP
5 Hang Squat Cleans 185/125…155/105…BE HEAVY!!!
1 Jerk w/ 10 Sec Overhead hold
10 Bar Pushups
400m Run
CORE
100 Flutterkicks (2ct)
*5 Burpees for each time you break*