The One and ONLY Island Box!
The One and ONLY Island Box!
Strength Backsquats
5×4 @ 70% 1 RM
WOD 10-1
Bench Press 155/105…135/85
Jumping Lunges (2ct)
200m Sprint
or
Make Up a WOD from THIS WEEK!
Skill
Speed Ladder Work
WOD
10-1
Db Strict Press
Db Push Press
Goblet Squat
CORE
30-20-10
Good Morning/Hip Ext
Abmat/GHD
Strength Backsquats
4 x 2 @ 65% with 3 Sec Pause at the BOTTOM!
WOD Amrap 12
30 Snatches (75/55)
25 Double Unders/4x Singles
20 Snatches (95/65)
25 Double Unders/4x Singles
15 Snatches (115/75)
25 Double Unders
10 Snatches (135/85)
25 Double Unders
AMRAP Snatches (155/95)
Athlete will start with 75/55 on Bar and have 2-35’s, 2-10’s Guys/2-25’s,2-10’s, 2-5’s Girls
NO DROPPING ALLOWED in First 2 Weight Sets!!!
If You CANNOT go up the Ladder, Stay at a Workable Weight and try and finish the WOD with 5 Snatches at the END.
Skill 6×100 Sprints EMOM
100m Sprint every minute on the minute. these should be fast paced
WOD
30-20-10
Slam Balls 40/30/25/20
Flutterkicks (2ct)
then
10-20-30
Pushups
Toes To Bar
Strength Backsquats 65% 1 RM
5×4 Tempo 3 sec down Explode up
WOD “DT”
5 RFT
12 Deadlifts
9 Hang Cleans
6 Push Jerks
155/110…135/95…115/75
Skill Max Effort Broad Jumps
Take 3-6 attempts at a Standing Broad Jump. Feet together, Load Up, Swing Arm and Explode forward. Land soft and absorb the engery.
WOD Make Up Day
Get in one of the WODs this week you missed.
Monday-AMRAP15
1 Thruster
1 Muscle Up/Bar MU/Chest2Bar
Add 1 rep each until AMRAP is over
Tuesday-30-20-10
Floor Presses
Flutterkicks(2ct)
Wed-EMOM Ladder
2 Hang Cleans
2 Bar Over Burpees
add 2 reps each minute
Thursday-5 RFT
15 KBS (Russian)
10 ToesToBar
5 Goblet Squats
Cash out 1 min Plank.
Friday-(15min time cap)
2000m Row
50 Pistols
30 Hang Cleans
Skill Speed and Agility Work
Here is a Link to the 5 Drills we will be doing. There are 17 in this video, we are doing the first 5.
http://www.youtube.com/watch?v=mGgM52F3qTA
WOD
5 RFT
15 Kettlebell Swings (Russian) 70/53/44/35
10 Toes To Bar
5 Goblet Squats
Cash Out 1 min Forward Plank Hold.
Gritter # Time
Charlie 70 6:54
Shawn 70 8:52
Brantley 70 10:27
Butler 70 11:00
Robbie 70/53 11:55
Jacob 70 12:05
Mike K. 98(w) 70 12:41
Scott 53 8:30
Ish 53/KZE 8:49
Steven 53 9:00
Bryan 53 9:28
Marcos 53 10:21
Erin 53/KZE 10:38
Kat 53 11:09
Burton 53 11:26
Seth 53 11:44
Buddy 53 11:51
Celeste 44 8:23
Bre 44 9:32
Clembo 44 9:36
Brie 44 10:21
Jenny 44/KZE 10:30
Christina 44 10:54
Josh 44 11:03
Phil 44 11:40
Melissa 35/KZE 9:28
Eleanor 35 9:35
Sarah 35 9:42
Haley 35 10:07
Mandy 35 10:28
Taylor 35/KZE 11:29
Emmy 26/KZE 8:35
Delta 26/KZE 8:37
Strength Backsquats
4×8 @ 60% 1 RM
WOD EMOM1
2 Hang Cleans
2 Bar Over Burpees
Go UP 2 Reps each Minute.
135/85
115/75
95/65
Gritter # Reps
Cole 135 100
Kelly OH 85 79
Charlie 135 78
Van 135 78
Hal 135 78
Jared 135 73
Carole 135 69
Kat 95 60
Clayton 135 59
Robin 85 58
Alix 85 56
Jacob 135 55
Anne 85 48
Kathy 85 44
Andre 115 81
Steven 115 78
Seth 115 68
Steve 115 59
Jenny 75 57
Laura 75 57
Scott 115 56
Jeff 115 55
Robbie 115 55
Christina 75 55
Taylor 75 53
Haley 75 48
Bryan 95 75
Eleanor 65 72
Josh 95 56
Matt 95 51
Emmy 55 50
Richard 85 38
Alexa 65 36
Clembo 75 58
Carrie 15 55
Crossover Symmetry
BIG Warm-up
Skill
400m Sprint
rest
200m Sprint
WOD
30-20-10
Floor Presses
Flutterkicks (2ct)
Mix and Match Plates
90/70/60/50/45/35
Gritter 400 200 WOD
Hal 1:02 :27 1:36 80#
Clement 1:08 :28 1:45 60#
Scott 1:06 :28 1:54 50#
Steve S. 1:10 :29 1:55 60#
Clayton 1:14 :29 1:57 70#
Van 1:04 :29 2:12 70#
Cole :59 :26 2:15 70#
Miranda L. 1:34 :36 2:17 35#
Andre 1:04 :27 2:18 70#
Steven G. 1:02 :31 2:18 70#
Carole 1:39 :38 2:18 60#
Erin :27 :37 2:19 35#
Royer 1:33 :40 2:19 35#
Shawn 1:07 :29 2:20 70#
JHyde 1:24 :35 2:32 70#
Bryan 1:17 :32 2:33 70#
Seth 1:10 :28 2:34 60#
Ava ~ ~ 2:35 25#
Robbie 1:28 :34 2:39 70#
Melissa 1:36 :41 2:39 35#
Bre 1:14 :32 2:45 35#
Robin 1:30 :36 2:46 45#
Stephen 1:54 :36 2:48 70#
Kelly OH 1:23 :35 2:50 50#
Christina 1:24 :36 2:52 45#
Nat 1:09 :29 2:52 70#
Buddy 1:51 :36 2:53 70#
Jacob 1:13 :26 2:54 80#
Sarah 1:16 :32 3:03 45#
Marcos 1:06 :28 3:12 70#
Todd 1:03 :27 3:12 90#
George 1:22 :34 3:18 70#
Eleanor 1:20 :35 3:20 45#
Craig 1:14 :29 3:22 70#
Jessica 1:21 :35 3:26 35#
Brantley 1:11 :29 3:33 90#
David 1:15 :31 3:33 90#
Anne 1:31 :36 3:56 45#
Cameron 1:51 :45 4:00 35#
Jenny 1:30 :39 5:54 45#
Warm/Up
Crossover Symmerty, Wrist Stretches/Pinning, Racked Barbell elbow rolling
Strength Back Squat
3 set x 10 reps @ 50% of 1RM BackSquat from last week
WOD Amrap 15
1/1, 2/2, 3/3, 4/4…and up
Thruster (135/95…115/75…95/65)
Muscle Ups/Bar MU/Chest to Bar Pullups
If you DO NOT have chest to bar, do 2X Strict Pullups on a Band (DO NOT KIP)
This is a Smooth Paced WOD…Stay in it and perform Perfect Movements.
POST WOD
3 Attempts at Max Ring Hold (at the top of Ring Dip)
Gritter Rounds
Mike K. 135/c2b 9+5
Brantley 135/c2b 9+1
Jacob 135/c2b 8+2
Todd 135/MU 7+12
Cole 135/MU 7+8
Shawn 135/bMU 7+3
Van 135/bMU 6+11
Jared 135/MU 6+10
Hal 115/c2b 10+11
Anne 75/c2b 9+3
Kelly OH 75/Grn 9+3
Seth 115/c2b 8+10
Brie 75/c2b 8+9
Jeff 115/Blk 8+5
Celeste 75/Blu 8+5
Miranda L. 75/Grn 8+3
Kat 75/2x 7+17
Carole 75/Blue 7+7
Couch 115/Grn 7+3
Buddy 115/Grn 7+2
Robin 75/c2b 7
Steven G. 115/MU 5+3
Eleanor 65/BluBlu 9+7
Haley 65/2x 8+18
Laura 65/GrnRd 8+9
Marcos 95/Grn 7+19
J. Hyde 95/GrnRd 7+11
Craig 95/Blu 7+8
Carew 95/Grn 6+15
Joe 95/c2b 6+1
Carrie 45/GrnBluJump 7+3
Ava 45/GrnRd 6
