The One and ONLY Island Box!
The One and ONLY Island Box!
Fitness
5 EMOM
3 Deadlift 125% BW/100%/75%
5 Bar Pushups
10 Bar Hops
rest 2 min
5 EMOM
3 Deadlifts
10 Toes to Bar/Knees to Elbow
rest 2 min
5 EMOM
3 Deadlifts
25 Bicycles
Gritter #
Jake 275
Bre 125
Butler 225
Scott 205
Bert 225
Mandy 140
Paul 205
Eleanor 125
Celeste 130
Jenny 155
Carole 160
Craig 155
Katie 105
Marcos 195
Millie 145
Jessica 155
Steve S. 175
Sixone 165
Buddy 245
Ewell 165
Haley 85
Laura 105
Faulkner 95
Tyler 95
Deanna 75
Marlene 65
Burton 135
Fitness
A. Squat Clean (Floor or Hang) 3reps x 5 sets start light
Do all 3 touch and go
B. 30-20-10
Slam Balls GO HEAVY
200m Run
**3 Burpee on the min every min when you are IN the Box**
Competition
A1. Push Press 3-3-2-2 rest 1:30
A2. Legless Rope Climb 1 x 4 no legs down rest 1:30
B1. Kipping HSPU Cluster 1.1.1.1.1 x 4 sets rest 1:00
B2. Chest to Bar Cluster 6.5.4 x 4 sets rest 1:00
C. 21-15-9
DB Row right
DB Row left
HR Pushups
Fitness
Gritter
Scott 40/7:00
Steve S. 40/8:09
Aaron 40/8:46
David 40/9:14
John 30/7:14
Jeff 30/8:15
Craig 30/8:16
Lane 30/9:06
Ryan 30/9:13
Josh Y. 30/10:31
Daniel 25/7:46
Hollie 25/8:07
Mandy 25/10:07
Melissa 25/10:18
Phil 25/12:14
Bre 20/6:35
Jessica 20/6:45
Brittany 20/7:13
Anne 20/7:21
Miranda L. 20/7:58
Laura 20/8:17
Shannon 20/8:39
Jenny 20/9:46
Lynn 20/10:29
Mara 15/7:29
Betsey 15/9:11
Sydney 15/9:15
Kelly B. 15/10:31
Comp
Gritter
Jake
Eleanor
Charlie
Mike K.
Shawn
Todd
Hal
Buddy
Fitness
A. 5×5 Hang Power Snatch 75/55 and UP
B. 4 RFT-20min CAP
50 Double Unders/150 Singles
40 Flutterkicks (1ct Plate Pressed if Possible)
30 Abmat Situp
20 Floor Presses 45/35/25/15
10 Pushups
Competition
A. Power Snatch, Build to a tough Single
B. Back Squat @ 40X1 5 reps @ 70% x 5 sets, 3 min
C. Glute Ham Raises @ 30X0, 8-10 reps x 4 sets, 2 min
D. Airdyne, or ROW 20 sec @ 90% 40 sec EZ x 10 sets
Fitness
A. 4×4 Front Squats start @ 50% 1 RM, from the ground
B. 5 Rounds for Reps
30 Seconds Max Power Cleans 95/65
30 Seconds Max Backsquats
2:00 to Run 200m
Competition
A. Front Squats @ 85% 1 rep x 5 sets rest 1:30
B. Front Rack Split Squats 6/leg x 3 sets rest 1 min after each leg
start @ 135# go Up!
C. 5 rounds HIGH EFFORT
30 Sec Power Clean 95/65
30 Sec Back Squats
30 Sec Deadlifts
90 sec Rest
Fitness
Gritter Rep Total
Erin 65 149
Kelly OH 65 130
Kayla 95 129
Jenny 65 126
Bert 95 124
Scott 95 117
Butler 95 117
Bill 95 115
Deanna 65 114
Jacob 95 114
Anne 65 112
Carole 65 111
Miranda 65 109
Seth 95 101
Marcos 95 100
Rod 95 97
Burton 95/AS 95
Kristy 65 94
Laura 65 93
Haley 65 87
Katie 65 85
Steven B. 95 84
Millie 65 84
Melissa 65 83
Sixone 65 72
Lane 70 70
Sydney 15 123
Caroline 45/AS 115
Daniel 55 hc/as 108
Ryan 94
Mara 35 83
Brittany 35 76
Rachel 45 67
Betsy 45/AS 67
Ava 45 56
Steve warm-up
Comp
Gritter A B C
Clayton 245 175 47
Brantley 225 175 42
Todd 275 175 53
Kat 135 85 46
Steven 175 125 41
Charlie 235 165
Mike K. 265 175 55
Nat 195 155 41
Hal 195 55 46
Van 215 125 53
Buddy 185 95 34
Fitness
A. Row 30 sec ALL Out x 3 sets rest 4:00
B. Ring Dips @30X0 4-6 reps x 5 sets rest 1:30
C. 10-1
Push Press 135/85
Jumping Lunges (2ct)
Lateral Bar Over Burpees
Competition
A. Squat Snatch, 1 rep @ 85% x 5 sets rest 2:00
B. Squat Clean and Split Jerk 1 rep @ 75% x 5 sets rest 1:00
C1. CGBP @ 20X1, 1 rep x 3 sets HEAVY rest 1:00
C2. Pendlay Rows @ 22X0, 2-3 reps x 3 sets HEAVY rest 1:00
D. Row Sprint ALL OUT 30 sec x 3 sets rest 4:00 (All 160+/125+)
Fitness
A. Backsquats
5×2 @ 50%
4×2 UP
3×2 Up
B. 10 RFT or 20 Time Cap
5 KB Swings 70/53
5 Pushups
5 Burpee Box Jump Over 30/24
Competition
A. Deadlift, quickly to a tough Single
B1. Backsquats @ 20X1 4-6 reps x 3 sets, 2 min rest
B2. Weighted Supinated Pullup Cluster @ 20X0, 2.2 x 3 sets, rest 2 min
C. 30 Kipping HSPU for time @ 10″
Fitness
Gritter Time
Mallory RX 9:53
Bryan 53/24 11:21
Bre 44/24 11:46
Erin 53/20 12:04
Mandy 35/20 12:11
Melissa 35/20 13:03
Marcos 53/24 13:08
David 53/24 13:11
Greg 70/20 13:39(9rds)
Katie 44/20 13:48
Eva 44/20 14:08
Sixone 44/20 14:55
Melody 35/24s 16:07
Jeff 44/24s 18:08
Whitney 26/20 9rds
Carew 44/24 8+14
Comp
Gritter
Brantley 55#db 3:32
Buddy db
Carole Flat 10:07
Clayton 2×45# 13:27
Eleanor
Kat 1abmat 12:45
Mike K. 110@10″/19@2×95/13:02
Nat 15@flat/15@2×10/10:10
Shawn 45/1ab/7:10
Todd
Van 10@2×45/20@45/7:38
Fitness
A. bROWling, 3-5 Attempts at getting EXACLTY 100m on the rower.
Bcomp. Clean and Jerk, Build to a Max
or
Bfit. 6 RFT
4 Pullups
5 Deadlifts 100% BW/80%
6 Airsquats
200m Run
Rest EXACTLY 1:00
Competition
A. Snatch, Build to a MAX
B. Clean and Jerk, Build to a MAX
C. 12 x 90sec Airdyne/Row @ 75#/30 sec @ 50%
Fitness
Gritter Time
Hal 225 12:29
Andre 185 13:21
Bill 185 13:24
Erin 170 13:30
Bryan 150 14:06
Mandy 110/red 14:48
Marcos 195 15:01
Millie 140 15:04
Jacob 235 15:36
Anne 130 15:45
Jenny 155/grn 16:15
Lane 155 16:23
Melissa 135/grn 16:30
Sydney 65/jump 15:17
Natalie 85/2xred 15:37
Laura 115 16:04
Eva 115/grn 16:28
Richard 95/grn 16:32
Caroline 65/2xred 16:41
Greg 135 16:59
Sixone 150/grn 18:47
Burton 95 18:55
Phil 165/jump 20:00
Comp
Gritter A (PR) B
Clayton 175 265(C=7rds)
Mallory 130 175
Carole 85 125
Mike K. 165 255
Todd 195 265
Van 155(15) 190
Steven G. 150 185
Buddy 145 185
Nat 170 195
Kat 115(5) 140
Fitness
A. Row Sprints
5 intervals of 20 sec Row/ 40 Sec Rest
Record best Row in meters.
B. EMOM LADDER
1 Kettlebell Swing (Russian)
1 Goblet Squat
10 Flutterkicks (1ct)
ADD 1 KB and 1 Goblet Swing every min.
Flutterkicks stay the same at 10 reps. Lock your knees and fire big and fast!
Record the finished round plus extra kb/gbs/flutter reps
Competition
Rest Day
Fitness
800m Run
500m Row
5 rounds of
5 Man Makers 30/20
200m DB Carry (1db)
2/arm Turkish Getups
Competition
MAP Low %’s – high volume
Run 5 min @ 50%
Row 5 min @ 50%
Airdyne 5 min @ 50%
+
3 min rest
+
15 min @ 75%:
100 Jump Rope Singles
3/arm TGU’s @ 16kg
+
3 min rest
+
15 min @ 75%:
50ft Bear Crawl
15 Unanchored Sit-ups
50ft Walking Lunges
15 Back Extensions
+
3 min rest
+
Run 5 min @ 50%
Row 5 min @ 50%
Airdyne 5 min @ 50%
Fitness
Gritter Time
Hal 30 20:03(dbl carry)
Greg H. 30 20:28(dbl carry)
Steven G. 30 20:56
Erin 20 21:30
Jenny 20 21:55
Kelly OH 20 22:42
Scott 30 24:50
Cole 30 25:25(dbl carry)
Seth 30 26:02
David 30 26:16
Steve S. 30 26:54
Jessica 20 27:58
Bryan 30 29:30
Jacob 30 32:10
Steve B. 20 22:00
Bill 20 22:18
Bre 15 23:17
Andre 20 23:27
Aaron 25 24:37
Katie 15 25:48
Millie 15 26:47
Ryan 20 27:10
Mandy 15 27:20
Anne 15 27:19
Richard F. 15 28:50
Josh Y. 20 29:10
Ava 10 29:15(3rds)
Jeff 20/Burpees 29:25
Sydney Sit↑ 29:30
Melissa 15 30:47
Sixone 15 33:00
Richard Mc. 15/Row/Run 35:30
Emily 15 Ab/Row/MM
Comp
Gritter
Clayton
Brantley
Jake
Jeff H.
Carole
Van
Buddy
Todd
Mike K.
Happy Birthday to our world traveler Couch!
Fitness
A. Overhead Squats 5 x 5 Start 45/35 and Go Up
B. 4 Rounds 30 ON-30 OFF
Power Cleans 95/65
Abmats
Push Press
Burpees
Try and hit the same numbers every round!
Competiton
A1. Push Press @11X1, 3-3-2-2, 1:30 Rest (From the Ground)
Start 60% 1 RM (No Push Jerking)
A2. Legless Rope Climbs 1 x 4 no legs on lowering if possible
B1. Kipping HSPU 5 x 4 sets 1:00 rest 45# Plate
B2. Chest to Bar Cluster 6.5.4 x 4 sets 1:00 rest
C. 21-15-9 for time
Rt Arm DB Row @ 75# (Place knee on bench, keep back straight)
Lft Arm DB Row @ 75#
Hand Release Pushups (LEGIT PLANK)
Fitness
Gritter Reps
Kelly OH RX 269
Greg RX 261
Scott RX 230
Anne RX 216
Erin RX 216
Jacob RX 213
Butler RX 204
Bill RX 199
Steve S. RX 199
Marcos RX 198
Bryan RX 196
Jake RX 196
Seth RX 196
Jessica RX 195
Millie RX 189
Miranda L. RX 186
Eleanor RX 183
Melody RX 178
Melissa RX 172
Craig RX 170
Lane RX 170
Josh Y. RX 160
Laura RX 140
Krew RX 125
Todd jr 15 258
Mandy 55 211
Katie 200
Sixone 55 198
Burton 65 184
Couch 95 184
Sydney 35/burpee 177
Chase 65 176
Phil 75 153
Richard 75 146
Ava 55 130
Betsy 35 120
Comp
Gritter
Brantley 135 195/265 195/205 A2/B2
Clayton 160/135 205/125 A2/B1/B2
Eleanor
Greg 4:17@55#
Shawn 4:01@55#
Mike K. 225, √, √,3:22@75#
Todd 225, √, √, 3:17@75#
Nat 3:41@55#
Steven G. 3:47@55#
Carole 6:08@45/35#
Van 3:49@55#
Buddy 9:50@45#
