The One and ONLY Island Box!
The One and ONLY Island Box!
Barbell
5-5-4-3-2-1 Hang Cleans…Start with 50% 1 rep max then up to 100% of 1 Rep Max
Do NOT go up if you Lose Perfect Form.
Strength
5 x 5 Front Squats 50% to 90% of 1 Rep Max
1×1 for 1 Rep Max
Conditioning
Haugen is “37“…of each:
Box Jumps 24/20
Pullups
Kb Swings 2 Pood/1.5 Pood
Burpees
400m Run (200 Forward-200Backwards)
Core
50 Kb Side Taps 2 POOD/1.5 POOD
50 Toes to Bar
Barbell
Thrusters 10x8x6x4x2
–use 50% of your Clean and Jerk from yesterday.
Strength
5 X 5 Backsquats @ Bodyweight
5 X 5 Deadlift @ 150% Bodyweight
WOD
20-15-10-5
200m Run
Kb Swings 53/35
Core
8 Cycles of Tabata:
Flutterkicks
Pushup Plank
Bicycles
Pushup Plank
Skill/Strength
Work up to a HEAVY but Excellent form 1 rep max Clean and Jerk
WOD
Buy in: 500m Row
3 rounds of
15 Ring Dips
50 Double Unders
Cash out: 500m Row
X-GRIT
BARBELL
1) 1 Rep Max Clean and Jerk (Legit Form)
2) 7 min EMOM of 2 Clean and Jerks using 90% of above
STRENGTH
1a) 4X3 1&1/4 Front Squats 75% of 1rep max
1b) 4X9,7,5,3 Strict HSPU + ME Kipping HSPU – regionals standard, rest 60 sec.
CONDITIONING
Buy in: Row 500m
3 rounds of:
20 Ring Dips
50 Double-Unders
Cash out: Row 500m
Skill/Strength
5 x 5 Snatch Grip Deadlifts with high shrug
WOD
1000m Row
100 Abmat Situps
50 Airsquats
50 Flutterkicks 2ct
Push Press
10 x 75% 1rep max
10 x 85%
5 x 95
1 X 100%+
then
“Fast for 10” compare to 1/03/2012
10 min Amrap
20 Pushups HR
20 Mountain Climbers (2ct)
20 Jumping Lunges (1ct)
20 Double Unders/ 80 Singles
OUTLAW Programming WORK
1. 7X2 Clean off High Blocks + 2 Split Jerks – heavy but fast, rest 60 sec.
2. Back Squat: 1X8 @ 75%, 1X5 @ 85%, 1X3 @ 90%, 1X3 @ 95%, 1X3 @ 95% – rest 2:00-3:00 between sets.
Strength
5 x 5 Deadlift..5 rep max
then
Workout from Hell…(Thank Jason Khalipa if you see him!)
100 DB Hang Squat Clean Thrusters 35/25
5 Burpees every minute on the minute.
Do not start with Burpees.
21 min Time Cap or Finish
GRITTER…….5RM………WOD
RX
Todd………..355…….15:31
Kelly………..185…….21:45
Robin……….205…….74
Kayla……….185…….70
Craig……….225…….70
Carole……..155…….68
David B…….305…….67
Joshua……..355…….70
Jacob……….315…….50
30#
Nat………….315…….82
Steve S……245……..79
Tygh………..245…….66
Lane………..215…….64
Buddy……..295……..47
25#
Bryan………215……..20:50
Ewell………195………84
Joe F………255………72
Blake………215……..30something
20#
Celeste…..165……..16:51
Alicia……….185…….21:43
Brett……….195…….72
Jessica……205……..63
Rick………..245……..92
15#
Anne………165……..16:43
KristyW…..165……..20:46
Britni……….155…….75
Laura……..155(3)…71
Kelly R…….105……..52
Ray…………165…….52
Seth………..195…….30
10#
Mara……….125…….11:10
Barb………..155……12:46
Sophia…….155…….13:00
Mandy……..125……18:55
Debbie…….125…….19:54
Laura……….155…….71
Lightning…145…….70
Kristi……….105…….70
Alexia………85……..63
Sydney……95………60
Bryce………105…….50
Holly (SF)…75………30something
XGRIT
Strentgh
3 Rounds of The Bear Complex (7reps)
Start @ 95/65
Go Heavy
WOD
Team of 2.
One person runs 200m while other person starts workload. When runner gets back switch and continue workload.
Partner Claps and Double unders are done together.
100 Pullups
100 Wallballs 20/20-8′
100 Overhead Walking Lunges 45/35
200 Partner Claps
200 Double Unders
8:30am WOD
3 Rounds of The Bear Complex(7reps)
Start at 75/55
WOD….Same set up
50 Pullups
50 Wall Balls
50 OHW Lunges
100 Partner Claps
100 Double Unders/300 Singles
500m row
then
5 Rounds for time of
5 Dough Rollers
5 Bar over Bupees
5 Front Squats
Today is Pick your Own Weight DAY….What are you gonna Pick?
Gritter…………Row………….#/WOD
Todd………..1:28.6………205#…8:22…10# over Bodyweight
Mike K………..X…………..185……14:43
Cole…………1:29.0……..165……8:55 w/GHD
Van………….1:40.0……..165……6:40…Bodyweight
Joe SF………1:40.2……..135……15:26
Shawn………1:36.0……..135…..9:56
Jeff B………..1:47.8…….135……11:06
Jacob………..1:32.7…….135…..12:07
Kat……………1:46.?…….115…..9:59
Steve S………1:38.7……115…..7:43
Bryan…………1:47.6……115….7:43
Joe F………….1:41.7……115….11:51
Kelly O……….1:52.9……105….8:47
Kayla…………2:04.2……105….10:46
Lane………….1:39.3……105….10:49
William………1:46.2……95……10:39
Robin…………1:59.0…..85……6:37
Jessica……….1:54.0…..85……7:35
Celeste………2:03.4……85……9:05
Melody……….2:36.0…..85……10:08
Britni…………1:53.9…..85……13:09
Anne………….1:58.8…..75……6:43
Taylor………..1:49.1…..75……12:01
Rick…………..1:55.1…..75…….11:25
Seth…………..2:11.4…..75…….2 rds…First WOD
Kristy…………2:03.2…..65…….8:07
Katie B………..2:17.?…..65……8:25
Mary…………..2:13.1…..65……10:08
Amy……………2:24.7…..65……11:16..First WOD
Bryce………….2:20.2…..65……13:45
Jaime S……….2:21.9…..65……14:15
Katie H………..2:09.9…..65……9:46
Kristi…………..2:20.3…..55……10:33
Sophia…………2:06.2…..55……10:20
Sydney………..2:40.0…..30……10:57
Couch………….1:32.2
Strentgh Work
Maximum Weight Turkish Get-up
Must get up AND then down with the weight in one hand.
then
“Diane”
21-15-9
Deadlifts 225/155
HSPU
MAX TGU………..RX (2012 Regional Standards)
Joshua….75…….5:58
Todd…….125…..7:28
Cole……..65……10:20
TGU………RX #-1 abmat HSPU
Van………65……7:48
Kayla…….50……7:55
Couch……75……12:24
Jacob…….45……11:54
TGU…………RX#-2 abmat HSPU
Kelly…….50…….7:10
Nat………65…….8:34
Robin……40…….9:05
David D…X……..9:20
Shawn…..55……16:50
Kat………55…….9:15….Grandma DB
TGU………….155#
Tygh…….55…….7:50….1pad
Bryan……45…….5:02…Pike
Steve S…55…….5:31…Pike
Buddy…..50……..5:45..Pike
Ewell…….45…….7:10..Pike
Lane…….45…….8:56…Pike
TGU…………….#/HSPU
Rod……..35……..3:45..115/Pike
Celeste…35……..5:00..115/Pike
Anne……40……..7:32..115/3pad
Jack…….20……..6:34..115/Pike
Kathy…..40……..11:21.115/2pad
Trey…….40…….8:30…135/Pike
Katie B…25……..10:08..95/2pad
Lightning.20…….11:17..105/Pike
Barb…….20…….9:09…105/Pike
Rick…….X………8:45….135/Pushup
Molli……15…….7:20……65/Pushup
Jeff B…..45…….7:32……225/Pike
Bryce…..10……8:05…….85/Pushup
Kelly R…15…….6:35……85/Pushup
Joe S…..45…….6:58…..185/Pike
Jaime S..20…….7:55…..85/Pushup
Ray……..20……7:30……105/Pike
Melody…25……9:27…….115/Pike
White…..55Lft..10:27…..225/3pad
Mara……20……7:19……65/3pad
Mandy….20……9:28……85/3pad
Mary……15……4:40……85/Pike
Sydney…15…..11:54…..65/KPushup
Laura…..25…..X
15 min Amrap of
400m Run
10 Box Jumps 24/20
20 Jumping Lunges
30 Abmat Situps
40 Flutterkicks
50 Double Unders
