The One and ONLY Island Box!
The One and ONLY Island Box!
Fitness
A. Deadlifts 5 x 5 50% 1 RM and go up/2:00 Rest
B. 15 Min AMRAP
5 Strict Press 95/65
5 Push Press
5 Bar Pushups
10 Deadlifts
400m Sprint
Competition
A1. Deadlift Cluster 1.1.1 x 5 sets, 2 min rest. Start 75% get HEAVY…NOT MAX!
A2. Strict HSPU to extra Depth @ 20X0, 2.2.2 x 5 sets, 2 min rest
B1. Back Squats @ 20X1 8-10 Reps x 4 sets, 2 min rest. Start 60%
B2. Weighted Supinated Chin Up Cluster @20X0, 3.2 x 4 sets, 2 min Rest
Fitness
A. 100 Kettlebell Swings for Time (5 Goblet Squats EMOM-WOD starts with this)
53/35 American
B. 4 x 200m Repeats 2-MOM. Pace it at 80-90% and get EXACT time EVERY round!
PENALTY is 2 Burpees for EVERY second you are HIGH or LOW of 1st time! HAHAHAHAHAHA
Competition
A. 15 min to find 1 RM Squat Snatch (you are doing COMP WOD, GET to Depth)
B. Squat Snatch 3 reps @ 75% of 1RM x 3 sets, rest 1:30…Focus on Speed through the 2nd pull
C. Squat Clean and Split Jerk 10EMOM 1 rep @ 75% 1 RM CnJ
D. 4 X 200 Just like Fitness….HAHAHA, thought you were getting out of this huh?
Fitness
5 RFT
400m Run
20 Abmat Situps
25 Mountain Climbers (2ct)
30 Du/3x Singles
Competition
1600 m Run
+
3 rounds of
25 Abmat Situps
500m Row
+
10 EMOM (10-1 min attempts at 50 Du’s, Run starts after the last 50 or 10 min is up)
50 Double Unders
+
800 m Run
Fitness/Competition
A. Front Squats @ 22×1 x 3-3-2-2, Rest 3 min (Warm up-GET HEAVY)
B. Front Rack Walking Lunges @ 10×0, 10/leg x 3 sets Start 95/65 go up Rest 2 min
C. 5 Sets @ HIGH EFFORT
30 Secs Row Calories (Air Dyne if you want SUCK-Get 80-100 Strokes)
30 Sec Rest
30 Secs Deadlifts (Perfect Form) 135/95
30 Secs Rest
30 Secs Lateral Bar over Burpees
30 Secs Rest
Fitness
A. 20 AMRAP
5 Lateral Bar Over Burpees
10 Clean and Jerk 95/65 (Perfect range of motion)
25 Flutterkicks (2ct Over Bar)
200m Run
B. Ring Dips
5 Sets of Max reps (If Banded work your way to lightest band)
Competition
A. 3 Pos Power Snatch x 5 sets (Above Knee, Below Knee, TnG Floor)
All 5 Sets @ 60% 1 RM Snatch…Rest 1:30 between each set.
B. Power Clean and Split Jerk 1.1 (1 CnJ rest 15 sec 1 CnJ rest 2 min) x 5 sets @ 60% 1 RM CnJ (Perfect Form)
C. Weighted Ring Dip @ 30×0 (3 seconds down, 0 sec at bottom, 0 seconds at top) Rest 1:00
3-5 reps x 5 sets (Try to get 5 reps every round but AT LEAST 3 reps)
D. 5 RFT
20 Cal Row
10 Burpees
Fitness/Competiton
“Curtis Runs the Box”
Buy In 800m Run
21-15-9
Curtis P 95/65—75/55
(Fitness—Power Clean, Lunge right, Lunge left, Press)
(Competiton—Squat Clean, Lunge rt, Lunge Lt, Press)
Box Jumps 24/20
Cash Out 800m Run
Rest EXACTLY 5 min
400m Sprint
Strength (Fitness ONLY)
Backsquats 4×5 @ 50% 1RM and up to a Heavy 5
Fitness
15 AMRAP
5 1 arm DB Situp (EACH ARM)
10 DB Strict press (Each arm Seated or Standing)
5 Box Jumps (10 Weighted Step ups Each Side)
200m DB Run/ 200m ROW (Rain Delay)
Competition
A. Backsquats 3 X 10-12 @ 50% 1 RM and Up
B. STrict HSPU for Max Depth 5 X 2-3
C. Weighted Pullups 3 X 5 w/ 15 sec rest after each rep
5 Weeks went fast, Let’s pick up some Weight!
Strength 1 Rep Max Deadlift
3 @ 50%…3 @ 60%…2 @ 70%…1 @ 80%…1@ 90…1@ 100%…1@ 101+%
Fitness
10EMOM
5 KB Swings 53/35
3 Goblet Squats
Competition
10EMOM
Squat Clean and Split Jerk @ 70% 1 RM Clean (Perfect Form)
Fitness 20 AMRAP
50 Double Unders/3x Singles
10 Pushups
10 Toes To Bar
10 Airsquats (Perfect Depth/Height)
100m Row
Competition (Fitness+Comp WOD)
OHS 10-8-6-4-2
Hang Power Snatch 2-4-6-8-10
75/55 Light weight so try to go UNBROKEN through the OHS/Snatch SET.
CORE 4 Rounds of
25 Flutterkicks (1ct)
25 Scissor kicks (1ct)
Fitness/Competition I
“Elizabeth”
21-15-9
Squat Cleans 135/95
Ring Dips
Comp II
20 min Max Row for meters
Comp III
Attempt Max Muscle Ups UNBROKEN
Core
30 GHD/60 Straight leg situps
