The One and ONLY Island Box!
The One and ONLY Island Box!
Fitness
A. Rowing Intervals
1000m Row @ Max Effort w/ 15 sec rest every 200m for total time.
B. 5 RFT
20 Slamballs 40/30/25
10 Push Press 95/65
4 Bar Over Burpees (Lateral)
30 seconds Plank (Any)
Competition
A. Kipping Handstand Pushups Build to a MAX depth at 5 Reps
B. Medball Clean 100/50
1 rep + 20 High Knees every 30 secs for 5 min
C. 3 Sets @ 85-90% High Effort
750 m Row
12 Alt DB Snatches 65/50/35 (Go Heavy)
16 Pushups
20 Walking Lunges
Rest 5 min
***Mix and Match work order per set***
Fitness
Gritter Time
Scott 40/95 13:50
Kelly OH 30/65 13:55
Jacob 40/95 14:55
Faulkner 40/95 15:36
Bill 40/95 15:47
Dave 40/95 17:50
Brantley 40/95 19:23
Jessica 25/65 13:15
Erin G. 15/15 13:35
Jenny 25/65 13:55
Aaron 30/95 14:26
Gary 25/65 15:10
Celeste 25/65 15:28
Krista R. 15/15 15:30
Caroline 15/55 15:35
Laura 15/65 15:45
Howard S. 20/75 16:00
Kathy 20/65 16:30
Hannah 20/55 16:47
Seth 30/95 16:54
Garret 30/95 16:59
Anne 20/65 17:00
Sophie 15/45 17:40
Tyler 25/95 17:41
Mandy 25/55 17:56
Hollie 25/55 18:06
John 20/35 18:50
Melissa 25/55 20:10
Rebecca 20/65 20:36
Lane 25/95 22:55
Cameron 25/35 23:26
Buddy 30/95 23:44
Carew 25/95 27:49
Dara 15/15 4rds
Comp
Gritter
Eleanor
Jake
Carole
Todd 7 1/4, 8(4)√ 23:59
Mike K. 7 1/4, 8(4)√ 24:01
Hal
Steven G.
Van
Fitness
A. 30-20-10
KB Swings (American-Light) 53/44/35/26
Step Ups 24/20
Pushups (Hr)
FlutterKicks (2ct-BIG ONES)
B. Back Squats 4reps x 4 sets
Start @ 50% 1 RM and go Up 20/10#
Competition
A. Back Squat @ 20X1, 2 reps @ 85% RM x 8 sets, 2:30 min
B. Above Knee Hang Power Clean, build to a tough triple – no dropping b/t reps
C. GH Raises @ 10X0, 20 reps x 3 sets, 2 min
D. 7 min AMRAP:
Burpees onto 24” box…Yea it is gonna SUCK!!!
Fitness
Gritter
Greg 53 6:49
Scott 53 8:11
Bell 53 8:50
Aaron 53 9:32
Dave 53 9:44
Couch 53 10:26
Jacob 53 10:30
Buddy 53 11:09
Erin 44 7:25
Kelly 44 7:57
Kat 44/20 8:25
Bryan 44 8:33
Ewell 44 9:10
Craig S. 44 10:33
Chad 44 10:56
Mitchell 44 11:40
Tyler 44/20 12:50
Josh 44 13:05
Bre 35 7:41
Celeste 35 7:46
Jenny 35 7:51
Laura 35 8:52
Mandy 35 8:57
Anne 35 9:01
Kathy 35 9:14
Hannah 35 9:34
Miranda 35 9:39
Jessica 35 10:01
Melissa 35 10:15
Hollie 35 11:07
Robin 26 8:53
Kenzer 26/24 9:02
Liam 26/24 9:04
Caroline 26 9:51
Dara 26 10:30
Miranda 26 11:35
Mandy 26/20 11:50
Cameron 26 12:59
Betsy 26 13:40
Bryce 15/26 12:50
Sixone ?/26 13:10
Ashleigh 15 10min of work
Comp
Gritter
Nat
Kat 135/125/?/√
Charlie ?/?/?/71
Carole 135/115/√/40
Todd 325/235/√/84
Mike K 315/225/√/52
Steven G 205/175/√/76
Van 255/195/√/77
Fitness
A. 1000m Row
Start Slow and Increase Speed/Power each 100m
B. 3 RFT
10 Deadlifts
15 Bar Facing Burpees
50 DU/150 Singles
Competition is Rest Day or do Fitness
X-285/195
225/155…185/125…135/85
Pick the weight that is near your 65% 1 RM
Gritter Time
Mike 285 7:01
Hal 285 7:06
Van 285 8:15
Jacob 285 17:05
Steven G. 225 7:48
Greg 225 9:09
Erin 155 9:56
Faulkner 225 10:26
Kelly OH 155 10:27
Jenny 155 12:41
Alix 155 14:39
Anne 155 15:03
Miranda L. 155 15:32
Seth 225 15:48
SixOne 155 18:30
Buddy 225 23:26
Chad 165 11:05
Kathy 145 13:34
Hannah 105 12:50
Garrett 185 9:52
Mandy 125 9:55
Steven 165 9:56
Scott 185 10:00
Carole 125 10:13
Melissa 125 10:43
Marcos 185 11:14
Eleanor 125/s 11:48
Laura 125 11:52
Celeste 125 12:10
Mitchel 185/s 12:20
Bryan 185 13:11
Couch 185 14:29
Carew 185 20:57
Bryce 85 10:59
Ewell 135 11:01
Jason R. 135 11:15
Sophie 85 11:35
Cameron 85 15:25
Miranda C. 65 11:33
Dara 45/s 2rds
Fitness
A. Bear Complex (Clean, Front Squat, Push Press, Back Squat, Push Press)
3 evolutions x 4 Sets. Start light and move up!
B. 5 RFT
300 m Row
30 Flutterkicks Plate Pressed (2ct)
20 Floor Presses 45/35/25
10 Burpee to Plate Touch
10 Walking Lunges
Gritters
Charlie 40 11:10
Greg 40/s 11:17
Scott 40 11:27
Jacob 40 13:00
Garrett 30/s 11:55
Bryan 30 12:18
Ryan 30 12:33
Faulkner 30/s 12:50
Steven B. 25/s 12:27
Craig S. 25/s 12:55
Chad B. 25/s 13:21
Phil 25/s 15:05/row
Jeff 25/s 16:43
Sixone 25/s 18:20
Erin 20 10:09
Kelly OH 20 10:26
Laura 20 12:34
Hollie 20/s 13:38
Melody 20 14:08
Hannah 20/s 15:13
Alix 20/s 15:15
Anne 20 16:30
Betsy 20/s 17:24
Sophie 15/s 12:45
Bryce 15/row 16:00
Fitness
A. Romanian Deadlifts
10 reps x 3 sets @ 135/85
B. Chipper
1000m Row Buy In
25 Slamballs
25 Hollow Rocks
200m Run
20 Slambalss
20 Hollow Rocks
200m Run
50 Double Unders/200 Singles
Competition
A. BTN Split Jerk, build to a tough single
B. Front Squat @ 40X1, 2 reps @ 85% RM x 6 sets, 3 min
C. Barbell Romanian DL @ 10X0, 10 fast reps @ 165/105 x 5 sets, 1 min
D. 3 rounds @ high effort:
500m Row
30 unbroken Wallballs – don’t break sets but lower ball weight if needed
Fitness
Gritter
Charlie 40 11:10
Greg 40 11:17
Scott 40 11:27
Jacob 40 13:00
Garrett 30 11:55
Bryan 30/s 12:18
Ryan 30 12:33
Faulkner 30/s 12:50
Steven B 25/s 12:27
Craig 25/s 12:55
Chad B 25/s 13:21
Phil 25/s/row 15:05
Jeff 25/s 16:43
Sixone 25/s 18:20
Erin 20 10:09
Kelly OH 20 10:26
Laura 20 12:34
Hollie 20/s 13:38
Melody 20 14:08
Hannah 20/s 15:13
Alix 20/s 15:15
Anne 20 16:30
Betsy 20/s 17:24
Comp
Gritter
Clayton 255/265/√/12:44@20#/30-25.5-15.5.10
Jake 235/265/X/X
Kat 115/125/√
Carole 140/110/√/15:11@14#/30/20-10/20-10
Mike 240/255/√/11:28@20#/30-30-30
Todd 315/275/√/13:20@20#/30-30-30
Steven 215/175/√
Shawn 185/175/√
Van 225/225/√/30-30-22.8@20#
Fitness
A. Rope Climbs 5 reps (Scale as needed)
B. 18 min Amrap
50 Airsquats (Perfect Depth/Extension and Pace)
200m Run
40 Walking Lunges (start once you enter the door)
400m Run
30 Pullups
600m Run
20 Burpees w/ double jump clap!!
Competition
A1. Press @ 11X1, 2-2-1-1-1-1, 1:30 min.
A2. Weighted Legless Rope Climb, 1 rep x 6 sets, 1:30 min – USE legs on lowering, wear a weight belt to add load, start light
B1. AMRAP of Unbroken Kipping HSPU to Deficit x 5 sets, 1 min. Pick you depth, Try not to rest in Handstand.
B2. Chest to bar cluster, 8.7 x 5 sets, 1 min
C. CGBP, 50 reps for time – all @ 135/85 – make sure you have a spot for this. Go Lighter 115/75 if you are not great at bench
Fitness
Gritter
Hal 1+117
Steven G 1+107
Greg 1+90+12burpees
Aaron 1+90
Bryan 1+90
Erin 1+90
Ewell 1+90
Faulkner 1+90
Jenny 1+90
Kathy 1+90
Melissa 1+90
Seth 1+90
Kelly OH 1+74
Marcos 1+70
Garrett 1+66
Kenser 1+61
Liam 1+58
Caroline 1+50
Hannah 1+50
Jacob 1+50
Ryan 1+50
Mitchell 1+49
Dave 1+47
Chad B 1+42
Alix 1+41
Craig 1+30
Miranda 1+16
Josh Y 1+5
William 1+5
Jason 1
Bo 1
Emery 16 Burpees
Bryce 600m Row
Jeff 600m Run
Carew 500m Run
Comp
Gritter
Clayton
Van
Kat
Carole
Mike
Todd
Fitness
A. Hang Power Clean for a Double
B. Use Max Double HPC for Deadlifts
10 Deadlifts
25 Abmat Situps
400m Run
REST 1:00
10 Deadlifts
25 Abmat
400m Run
Rest 2:00
10 Deadlifts
25 Abmat
500m ROW
Competition
A. Hang Power Snatch to a Double
B. For Time
750m Row
200 Double Unders
750m Row
C. Strict Knees to Elbow 20X0 6-10 reps x 3 sets
D. Standing Broad Jump 6 attempts
Fitness
Gritter HPC Time
Hal 135 10:28
Scott 165 10:35
Steve B. 115 11:11
Kelly OH 125 11:26
Bryan 135 11:30
Garret 135 11:33
Jenny 105 12:02
Chad 125 12:22
Kathy 105 12:28
Jessica 125 12:30
Marcos 185 12:31
Ryan 185 12:33
Miranda L. 105 12:38
Mandy 95 12:45
Mitchell 135 12:49
Sophie 70 12:58
Ewell 125 12:28
Craig 175 13:08
Buddy 185 13:11
Dave 195 13:13
Jacob 135 13:13
Robin 125 13:20
Lane 155 13:25
Anne 115 13:27
Jason 75 13:32
Melissa 100 13:39
William 95 13:57
Carole 125 13:58
Miranda C. 65 14:10
Phil 85 16:46
Jeff 195 17:07
Carew 145 17:23
Betsy 65 18:54
Comp
Gritter
Clayton
Jake
Eleanor
Van
Carole
Kat
Fitness
A. Dumbell Strict Press 6-10 1/arm 30X0 x 4 sets.
B. 10-8-6-4-2-4-6-8-10
KB Swings (Russian) 70/53/44/35
Box Jumps 24/20
Pushups (HR Perfect Plank)
Competition
A. Backsquats @ 70% 20X0 4reps x 5 sets
B. Ring Dips 30X0 5 reps x 5 sets
C. Dumbell Strict Press 30X0 6-10reps x 4 sets
D. 10-8-6-4-2
Burpee Pullup
HSPU
Fitness
10 RFT
4 Burpees
6 Kettlebell Swings 70/54/44/35
8 Wallballs 20/14
Goals:
Sub 10:00…Use 1:00 EMOM
Sub 15:00…Use 1:30 EMOM
Gritter
Mike K 70 9:45
Clayton 70 10:13
Rick 70 14:23
Scott 53 9:20
Greg 53 9:24
Jake 53 10:22
Faulkner 53 11:08
Steven G. 53 12:28
Garret 53 13:12
Marcos 53 13:13
Aaron 53 13:46
Patrick 53 13:47
Dave 53 13:49
David 53 15:12
Ryan 53 15:16
Lane 53 16:58
Buddy 53 17:50
Bryan 53 18:45
Jenny 44 11:37
Chad 44 14:07
Steohen B. 44 14:20
Ewell 44 14:46
Alix 44 15:42
Carew 44 20:01
Jeff 44 20:10
Kathy 35 11:49
Carole 35 12:25
Eleanor 35 13:08
Miranda L. 35 13:10
Haley 35 13:11
Hollie 35 14:03
Mandy 35 14:13
Fitness
A. Power Clean, build to a single
B. EMOM Ladder
1 Power Clean @ 60% of A
1 Lateral Bar over burpee
Increase reps by 1 each min.
Competition
A. Back Squat @ 20X1, 3 reps @ 80% RM x 7 sets, 3 min
B. Power Clean, build to a single
C1. touch n go Power Clean, 10 reps @ 60% highest from B x 3 sets, 10 sec
C2. GH Raises @ 10X0, 15 reps x 3 sets, 2 min
D. AMRAP Burpees to 6″ OH in 1 min x 3 sets, 1 min rest
