The One and ONLY Island Box!
The One and ONLY Island Box!
Skill Week 2 Day 1 Squat Series
4×4 Front Squats @ 65%
or 120/80
WOD “K-REV”
Buy In 5 Wall Climbs
10 Double Unders/2x Singles
2 Burpees
10 second Plank (any)
20 DU
4 Burpees
20 second Plank
30, 6, 30
40, 8, 40
50, 10, 50
60, 12, 60
Cash Out 34 Pullups
It is gonna be a NASTY day at GRIT
TEAM WOD….as a Team of 2 to 3 complete in order as Many Girls as Possible in 20 minutes:
ONLY one partner works/runs at a time!
“FRAN”
21-15-9
Thrusters 95/65
Pullups
“Helen”
3 rounds
400m Run
21 KB Swings
12 Pullups
“Annie”
50-40-30-20-10
Double Unders
Abmat Situps
“Diane”
21-15-9
Dealdifts 225/135
Hand Stand Pushups (1 abmat)
“Grace”
30 Clean and Jerks 135/95
OK…so we have finished up the first of 3 weeks of the Squat Series. Your weekend homework is to go over your numbers and be ready for next week.
Make up a sheet or put it in your phone as a Note.
WEEK 1
4×5 @ 60% 1 RM
5×4 @ 70%
6×3 @ 80%
WEEK 2
4×4 @ 65%
5×3 @ 75%
6×2 @ 85%
WEEK 3
4×3 @ 70%
5×2 @ 80%
6×1 @ 90%
Skill Squat Series Week 1 Day 3
6×3 80% of 1 rep Max
or 135/85
WOD “Jacobs Ladder”
10 min Amrap of
5 Deadlift
5 Hang Cleans
5 Front Squats
5 Push Press
Start at 20#/15# DB and go up the ladder until failure of completing 75#
Core Work
50 DB Side Bends each side (Use the DB weight you FAILED on)
Skill Squat Series Day 2
5 x 4 Front Squat
70% 1RM or 125/75
or ADD 10% of What you used Monday.
WOD (Not as much for SPEED, But Smooth CONSTANT work and Perfect Reps)
30-20-10
Calorie Row
Wall Balls 20/14 to 10/8
If the Rowers are full…WALKING LUNGES in a circle around the Rowers!
CORE
100 Flutter Kicks (BIG 4ct)
Skill
Do the Squat Series if you MISSED Monday
This KB work is going to be difficult. Go lighter than you would think.
If the Push Press causes too much wrist or shoulder go with DB.
WOD
10 Rounds 20min Cap
5 KB Push Press (Each Side) Guys 53/44 Girls 35/26
10 Abmat Situps
20 KB Side Taps
30 Seconds of Plank Hold (Any Style)
KB makes it HARD!!!
We are starting a 3 week Squat Series. This series is the Front Squat.
Squat Seires
4×5 @ 60% 1RM
SPEED
12 min AMRAP
20 DU/60 Singles
15 Airsquats
10 Pushups (HR)
5 Toes To Bar
STRENGTH
15 min EMOM
10 DU’s
1 Squat Clean
Pick a HEAVY weight and adjust each round .
You only get 1 successful lift per round
Score is TOTAL weight
Results Speed
Gritter Rounds
Hal RX 9+35
Tim RX 8
Elizabeth RX 5+12
Kara RX 6+3
Craig RX 5+39
Royer RX 6+35
K-Rev RX 4
Sarah RX 6+35
Tommy RX 5+31
Kristy RX 6+36
Nicole 6+83
Haley 8+65
Elise 5+85
Jane 6+60
Carole 6+16
Katie 6+85
White 6
Jeff 5
Marcos 7
Scott 8+35
Sandy 6+53
Carew 4
Bryce 6+17
Jessica 6+86
Rachel 7
Kathy M 7+13
Euell 4+35
Chuck 7
Nikkole 7
Joe F 8+40
Buddy 5+81
Steven G 6+87
Jacob 6
Bryan 7+87
Kelly OH 7+46
Hannah 6+50
Krista 5+87
Steve S 7+80
Amber 6+68
Dan 5
Jessica 4
Jason R 6+66
Cameron 6
Results Strength
Gritter Weight
Clayton 2775
Seth 1825
Jake 2625
Shawn 2455
Bryan 3075
Josh 4385
Amy 1875
Gus 3755
Mike K 3485
Anne 1425
Robin 1735
Todd 3835
Cole 2910
Charlie 2615
Shelby 1295
Miranda C 985
Tripp 2335
Nicole 1430
This is a WOD that will test your GRIP, HEART, and HONOR.
WOD I
100 Kettlebell Swings 53/35 (Completely Vertical-Bottoms Up)
5 Burpees on the minute every minute
POST WOD Strength
Deadlifts 5×3 (5 sets of 3 RM)
Bodyweight to start and GO UP!!!
WOD “STEP UP”
50-40-30-20-10
Double Unders/ 3x Singles
Step Ups 24/20
Mountain Climbers (2ct)
Flutterkicks (2ct BIG)
Strength
Goblet Squat Ladder
5 Reps going up from 26# to 3POOD!
Results
Gritter Time KB
Seth 23:08 3Pood
Clayton 26:49 3Pood
Kat 22:29 70
Jake 12:51 140
Todd 16:40 140
Ewell 21:40 70
Giery 17:31
Richard 28:51
Van 15:01 3Pood
Kristy 18:45 70
Mike K 14:57 3Pood
Ava 22:22 35
Hooper 22:38
Jacob 28:24 3Pood
Kelly OH 15:43 70
Haley 18:32 70
Jane 19:17 53
Sean 20:36 70
Scott 19:34 70
Royer 20:14 70
Sandy 24:53 70
Marcos 20:04
Lane 25:46 70
Carole 25:17 70
Jeff 25:32
Carew 35:12
Robin 21:26 70
Mary 19:35 53
Amy 24:47 70
Shelby 22:00 70
Rachel 19:36 70
Andre 20:30 3Pood
Jessica K 21:41 70
Celeste 20:43 70
Alexa 20:33 53
Sean 17:42
Nancy 27:13 20
Erin 17:14 88
Joe L 26:21 70
Rachel 23:11 44
Miranda 24:48 53
Krista 26:26 44
Don 26:04 70
Mandy 22:31
Cameron 20:38 44
Jason R 21:12 70
Happy Birthday Chase Filson
WOD HEAVY
10-8-6-4-2
Power Cleans @ 75% 1 RM
6 Bar Over Burpees
200m Run
FAST
5 Rounds of
6 Power Cleans 135/85 115/75 95/65
6 Bar Over Burpees
400m Run
Results Heavy
Gritter Time
Jacob 185 18:30
Drew 185 13:48
Seth 155 12:59
Clayton 185 14:39
Brantley 135 15:42
Fred M 75 18:15
Jeff 170 17:20
Kat 125 16:33
Lane 135 16:48
Carole 95 16:09
Bryce 85 11:39
K-Rev 80 13:19
Bre 80 12:41
Charlie 170 11:42
Robin 95 12:55
Giery 175 14:43
John 85 16:58
Amy 85 14:52
Chuck 155 16:57
Mike K 185 10:39
Giery 165 12:39
Anne 95 13:25
Richard 135 16:35
Todd 205 11:11
Van 165 9:50
Nat 155 10:27
Hal 165 10:44
Taylor 95 13:55
Cliff 145 13:52
Ava 65 15:54
Kelly OH 100 11:01
Tripp 135 12:24
Krista 60 13:00
Jess 65 15:41
Shawn 165 11:37
Bethany 55 13:13
Mandy 75 13:38
Buddy 155 15:39
Dan 115 17:54
Rachel 65 12:09
Results Fast
Gritter Time
Haley 65 17:55
Hannah 85 20:30
Jane 55 21:22
Scott 115 16:16
Dan 135 13:59
Jessica 65 19:28
Emmy 55 19:17
Celeste 35 15:12
Chase 125 26:19
George 135 18:00
