The One and ONLY Island Box!
Fitness
A. Row Sprints 20sec on/40sec off x 6
B. EMOM LADDER
3 Burpees
2 Kettle Bell Swings
2 Goblet Squats
Add 1 KB Swing Every min
Add 1 Burpee every 5 rds!!!
EX: 3-2-2/3-3-2/3-4-2/3-5-2/3-6-2/4-7-2/4-8-2/4-9-2/4-10-2/4-11-2/5-12-2…
Competition
A. Squat Snatch 2 reps X 5 sets ALL @ 75% rest 2 min
B. Split Jerk BTN 2 reps X 8 sets rest 1:30
4 sets @ 50%
4 sets @ 60%
C1. Close Grip Bench Press 20X1 2-3 reps X 5 sets Start 60% rest 1:30
C2. Pendlay Rows 22X0 2-3 reps X 5 Sets Start @ 95#
D. Row Sprints 22 secs X 6 sets 3:00 rest
Crank it out!!!
D. Option is Fitness A for time constraints
Fitness
Gritter KB Swings
Charlie S. 70 11+10
Brantley 70 10
Jake 70 9+10
Jacob 70 8
Scott 53 12
Marcos 53 11
David 53 10+11
Bryan 53 10+6
Ewell 44 12+9
Aaron 44 10
Josh Y. 44 9+6
Keith 44 9+5
Ryan 44 8+9
Jenny 35 12+8
Eleonor 35 12
Anne 35 11+12
Jessica 35 11+12
Laura 35 10+11
Phil 35 10
Jeff 35 8
John 26 9+6
Betsy 26 3-2-2 8rds
Sydney 26 work
Giery work