The One and ONLY Island Box!
Fitness
A. Rowing Intervals for highest Meters in 30sec
30 on/30 rest x 4 intervals.
B. EMOM Ladder
2-4-6-8-10-12-14…
Even min Kettlebell Swing American
ODD min Box Jumps
Competition
A. Push Jerk. Split Jerk, 1.1 x 6 sets, 1:00 min – 3 sets @ 70%, 3 sets @ 80%
B. Front Squat @ 40X1, 4 reps @ 75% RM x 6 sets, 2 min
C. DB Back Extensions @ 20X2, 8-10 reps x 5 sets, 1:00 min – Use GHD, DB under chin
D. Rowing, 1 min @ 90%/2 min @ 50% x 5 sets – use damper 10 for 90% effort, use damper 3 for 50% effort
Fitness
Gritter A B
Jacob 176 70 14
Bill 157 53 20+38
Steve S. 167 53 18+10
Ryan 154 53 18
Seth 165 53 16+14
Bryan 151 53 14+14
Steven 150 44 18+18
Ewell 137 44 18
Tyler 145 44 16+28
Josh 155 44 16+15
Craig 155 44 16
Eleanor 132 44 14+30
Joe A. 129 44 12+20
Jeff 133 45plt 16 press/step
Lindsey 132 35/s 22+22
Henry 155 35/44 22+11
Richard F. 145 35/26 20+22
Bre 122 35 20+20
Miranda L. 138 35/step 20+18
Jenny 135 35 20+13
Mitchell 144 35/20 20+10
Haley 129 35/s 20+10
Celeste 137 35 18+33
Hannah 125 35 18
Stuart 137 35 18-russian
Melissa 132 35 16+13
Kristy 139 35 16+8
Robin 138 35 16+7
Melody 130 35 14+8
Cameron 132 35 14
Joe F. 161 35 12+21
Giery 151 35/step 10’s
Sophie 111 26 18
Betsy 131 26 14
Kathy 127 20db pp/step 20+20
Comp
Gritter A B C D
Brantley 165/185 145 10 2rds
Clayton 185/210 235 10 2rds
Carole 95/105 100 8 2807m
Jason 165/190 230 10 3565m
Mike 205/225 225 10 3446m
Nat 145/165 165 10
Buddy 135/165