The One and ONLY Island Box!
The One and ONLY Island Box!
Fitness
A. 1 RM Clean and Jerk
B. FAST METCON
300m Row
60 Flutterkicks 2ct
30 Pushups
30 Flutterkicks 2ct
15 Pushups
Fitness
A1. Weighted Stepups 4sets x 8/leg (A bit heavier than last week, all on 20″ or less)
A2. Ring Push Up 4 sets of 10/Push Up Plank hold for scale 4x:20sec
B. FOR TIME
40 Slamballs 40/25
50 Double Unders/150 Singles
40 Lunge Steps
50 Double Unders/150 Singles
40 Slamballs
Competition
A. Snatch Ladder EMOM
Each athlete will start with an empty bar:
(0:00-1:00)
At stage1 as time begins the athlete has 1′ to add 1 plate to each side of there bar and perform 3 snatches
(Options are:45s,35s,25,15s)
(1:00-2:00)
Athlete, stage2 then adds 1 plate to each side and performs 3 snatches(options are:25s,15s,10s,5s)
(2:00-3:00)
Athlete, stage3 then adds 1 plate per side and performs 2 snatches(options are:15s,10s,5s,2.5s)
(3:00-4:00)
Athlete, stage4 then adds 1 plate Per side and perform 1 snatch(options are:10s,5s,2.5s)
(4:00-5:00)
Athlete, stage5 then add 1 plate Per side and perform 1 snatch(options are:10s,5s/2.5s)
Score is 1a: total weight lifted
1b: heaviest single weight
B. 6′ amrap
10 wallballs(20/14)
30ft kettlebell farmers carry(70/53) Go in and out Vending Door.
20 double unders
30ft kettlebell farmers carry
Score is total reps of wallballs+d.u.’s
REST 2 min and REPEAT if you aren’t doing STRONGMAN
ONLY COUNT WALLBALLS AND DOUBLE UNDERS.
C. Strongman Gauntlet:
25m tire flip 600/400 (6 Flips)
25m sled pull forward (3/2–45#plates)
50m log carry (Use PORK CHOP)
25m sled pull backward
10 100/50# medball or 113/90# stone over shoulder
Fitness
A. Back Squat
8@45 5@50 5@55 5@60 5@65 5@70
B. Metcon 14 AMRAP
1000m Row Buy In
then
5 Pullups
10 KB Swings Russian
5 Goblet Squats
10 KB Deadlifts
Competition
A. Backsquats
8@45 8@50 8@55 8@60 8@65 8@70
B. Metcon:
14′ amrap
1000m row
-then-
20 bb floorwipers(135/95)
15 ballslams(30/20)
10 med ball ghd situps(14/10)
OR
C. For Time
30-20-10 Front Squats 155/105
10-20-30 Pullups
D. 250m Row
6 Axle Bar Clean and Jerk 135/95
rest 2min repeat for 4 rounds.
Fitness
A. 30 1 Arm KB Death March per side
B. FOR TIME
1000m Row
1000m Run
C. Work on a Goat (#yourweaknesses)
Competition
Finish up any missed this week
Happy Birthday BUDDY!!!
Fitness
“DT”
5 Rds for time
12 Deadlifts 155/105
9 Hang Power Cleans
6 Push Jerks
Competition
A. Snatch (full squat snatch)
5@50%, 4@60,3@70,2@80,1@90
B. High Hang Snatch
5 sets of 3 reps at 55,65,75%
C. Overhead Squats
5@45%,5@55,5@65,3@75,3@85,1@95
D. “Isabel”
30 Snatches (135/95)
E. 2 rds of
90sec L-sit
200m Overhead Axle Carry 135/95
Fitness
A. Back rack alt lunge 4sets of 10 reps total (135/95 or pick weight)
B. 18 EMOM of
15 Wallballs 20/14
15 KB SDHP 70/53
45 Sec Max Double Unders
Competition
18 EMOM of
8 ring dips
8 burpees
8 wallballs(20/14)
8 pistols
8 box jumps(24/20)
8 kb sdlhp(70/55)
Double unders with the remaining time of each min
Fitness
A. Weighted Step Ups 3 sets of 10 reps/leg start light and go up
B. 14 AMRAP
20 Floor Press 45/35
20 Russian Twist
15 Abmat Situp with plate
10 Burpees to Plate Touch
Competition
A. Weighted Step ups
B. Strict Press 4 sets x 10 reps get heavy
C. 14 Amrap ladder 3,6,9,12,15,18
DB Snatch Left arm 70/45
TTB
DB Snatch Right Arm
CTB
DB Front Squat
Fitness/Competiton
A. 400m Farmers Carry 111/70/53/44/35
Pick a HEAVY Kettlebell. Throwing or Dropping KBs hard onto ground is 100 Burpee Penalty
Fitness B.
3 RFT
400m Run
20 KB Swings 70/53
30 Mountain Climbers (2ct)
40 Flutterkicks (2ct)
Competition B.
“Kelly”
5 rounds
400m Run
30 Box Jumps 24/20
30 Wall Balls
C. CORE
3 Rounds
1 min Hollow Rocks
rest 30
1 min Superman (with rockin)
rest 30
Fitness
A. 4 x 10 per leg Hungarian Split Squats, 1 DB (95/65 Comp)
B. 4 x 10 DB Seated Press
C. 10 AMRAP
20 Abmat Situps
15 Pushups
10 DB Snatch 5/arm 75/50
Fitness/Competition
“Depths of Hell” Chipper w/ 3EMOM of 30 DU…from Forging the Warrior
30 Calorie Row
20 Front Squats 135/95
30 Pullups
20 Power Cleans
30 Ring Dips
20 STO
30 Wall Balls 20/14
START with 30 Double Unders/75 Singles, then stop where you are in the Chipper and do 30 DU on EVERY 3 min Increment.
