The One and ONLY Island Box!
The One and ONLY Island Box!
Fitness
A. Romanian Deadlifts
10 reps x 3 sets @ 135/85
B. Chipper
1000m Row Buy In
25 Slamballs
25 Hollow Rocks
200m Run
20 Slambalss
20 Hollow Rocks
200m Run
50 Double Unders/200 Singles
Competition
A. BTN Split Jerk, build to a tough single
B. Front Squat @ 40X1, 2 reps @ 85% RM x 6 sets, 3 min
C. Barbell Romanian DL @ 10X0, 10 fast reps @ 165/105 x 5 sets, 1 min
D. 3 rounds @ high effort:
500m Row
30 unbroken Wallballs – don’t break sets but lower ball weight if needed
Fitness
Gritter
Charlie 40 11:10
Greg 40 11:17
Scott 40 11:27
Jacob 40 13:00
Garrett 30 11:55
Bryan 30/s 12:18
Ryan 30 12:33
Faulkner 30/s 12:50
Steven B 25/s 12:27
Craig 25/s 12:55
Chad B 25/s 13:21
Phil 25/s/row 15:05
Jeff 25/s 16:43
Sixone 25/s 18:20
Erin 20 10:09
Kelly OH 20 10:26
Laura 20 12:34
Hollie 20/s 13:38
Melody 20 14:08
Hannah 20/s 15:13
Alix 20/s 15:15
Anne 20 16:30
Betsy 20/s 17:24
Comp
Gritter
Clayton 255/265/√/12:44@20#/30-25.5-15.5.10
Jake 235/265/X/X
Kat 115/125/√
Carole 140/110/√/15:11@14#/30/20-10/20-10
Mike 240/255/√/11:28@20#/30-30-30
Todd 315/275/√/13:20@20#/30-30-30
Steven 215/175/√
Shawn 185/175/√
Van 225/225/√/30-30-22.8@20#
Fitness
A. Rope Climbs 5 reps (Scale as needed)
B. 18 min Amrap
50 Airsquats (Perfect Depth/Extension and Pace)
200m Run
40 Walking Lunges (start once you enter the door)
400m Run
30 Pullups
600m Run
20 Burpees w/ double jump clap!!
Competition
A1. Press @ 11X1, 2-2-1-1-1-1, 1:30 min.
A2. Weighted Legless Rope Climb, 1 rep x 6 sets, 1:30 min – USE legs on lowering, wear a weight belt to add load, start light
B1. AMRAP of Unbroken Kipping HSPU to Deficit x 5 sets, 1 min. Pick you depth, Try not to rest in Handstand.
B2. Chest to bar cluster, 8.7 x 5 sets, 1 min
C. CGBP, 50 reps for time – all @ 135/85 – make sure you have a spot for this. Go Lighter 115/75 if you are not great at bench
Fitness
Gritter
Hal 1+117
Steven G 1+107
Greg 1+90+12burpees
Aaron 1+90
Bryan 1+90
Erin 1+90
Ewell 1+90
Faulkner 1+90
Jenny 1+90
Kathy 1+90
Melissa 1+90
Seth 1+90
Kelly OH 1+74
Marcos 1+70
Garrett 1+66
Kenser 1+61
Liam 1+58
Caroline 1+50
Hannah 1+50
Jacob 1+50
Ryan 1+50
Mitchell 1+49
Dave 1+47
Chad B 1+42
Alix 1+41
Craig 1+30
Miranda 1+16
Josh Y 1+5
William 1+5
Jason 1
Bo 1
Emery 16 Burpees
Bryce 600m Row
Jeff 600m Run
Carew 500m Run
Comp
Gritter
Clayton
Van
Kat
Carole
Mike
Todd
Fitness
A. Hang Power Clean for a Double
B. Use Max Double HPC for Deadlifts
10 Deadlifts
25 Abmat Situps
400m Run
REST 1:00
10 Deadlifts
25 Abmat
400m Run
Rest 2:00
10 Deadlifts
25 Abmat
500m ROW
Competition
A. Hang Power Snatch to a Double
B. For Time
750m Row
200 Double Unders
750m Row
C. Strict Knees to Elbow 20X0 6-10 reps x 3 sets
D. Standing Broad Jump 6 attempts
Fitness
Gritter HPC Time
Hal 135 10:28
Scott 165 10:35
Steve B. 115 11:11
Kelly OH 125 11:26
Bryan 135 11:30
Garret 135 11:33
Jenny 105 12:02
Chad 125 12:22
Kathy 105 12:28
Jessica 125 12:30
Marcos 185 12:31
Ryan 185 12:33
Miranda L. 105 12:38
Mandy 95 12:45
Mitchell 135 12:49
Sophie 70 12:58
Ewell 125 12:28
Craig 175 13:08
Buddy 185 13:11
Dave 195 13:13
Jacob 135 13:13
Robin 125 13:20
Lane 155 13:25
Anne 115 13:27
Jason 75 13:32
Melissa 100 13:39
William 95 13:57
Carole 125 13:58
Miranda C. 65 14:10
Phil 85 16:46
Jeff 195 17:07
Carew 145 17:23
Betsy 65 18:54
Comp
Gritter
Clayton
Jake
Eleanor
Van
Carole
Kat
Fitness
A. Dumbell Strict Press 6-10 1/arm 30X0 x 4 sets.
B. 10-8-6-4-2-4-6-8-10
KB Swings (Russian) 70/53/44/35
Box Jumps 24/20
Pushups (HR Perfect Plank)
Competition
A. Backsquats @ 70% 20X0 4reps x 5 sets
B. Ring Dips 30X0 5 reps x 5 sets
C. Dumbell Strict Press 30X0 6-10reps x 4 sets
D. 10-8-6-4-2
Burpee Pullup
HSPU
Fitness
10 RFT
4 Burpees
6 Kettlebell Swings 70/54/44/35
8 Wallballs 20/14
Goals:
Sub 10:00…Use 1:00 EMOM
Sub 15:00…Use 1:30 EMOM
Gritter
Mike K 70 9:45
Clayton 70 10:13
Rick 70 14:23
Scott 53 9:20
Greg 53 9:24
Jake 53 10:22
Faulkner 53 11:08
Steven G. 53 12:28
Garret 53 13:12
Marcos 53 13:13
Aaron 53 13:46
Patrick 53 13:47
Dave 53 13:49
David 53 15:12
Ryan 53 15:16
Lane 53 16:58
Buddy 53 17:50
Bryan 53 18:45
Jenny 44 11:37
Chad 44 14:07
Steohen B. 44 14:20
Ewell 44 14:46
Alix 44 15:42
Carew 44 20:01
Jeff 44 20:10
Kathy 35 11:49
Carole 35 12:25
Eleanor 35 13:08
Miranda L. 35 13:10
Haley 35 13:11
Hollie 35 14:03
Mandy 35 14:13
Fitness
A. Power Clean, build to a single
B. EMOM Ladder
1 Power Clean @ 60% of A
1 Lateral Bar over burpee
Increase reps by 1 each min.
Competition
A. Back Squat @ 20X1, 3 reps @ 80% RM x 7 sets, 3 min
B. Power Clean, build to a single
C1. touch n go Power Clean, 10 reps @ 60% highest from B x 3 sets, 10 sec
C2. GH Raises @ 10X0, 15 reps x 3 sets, 2 min
D. AMRAP Burpees to 6″ OH in 1 min x 3 sets, 1 min rest
Fitness
A. Strict Press 8-12 x 4 sets
B. Slamball Chipper
800m Run
30 Slamballs 40/30/25/20
15 Goblet Squats
600m Run
20 Slamballs
10 Goblet Squats
400m Run
10 Slamballs
5 Goblet Squats
50 Flutterkicks w/ Ball pressed
Gritter
Steven 40 11:52
Hal 40 12:26
Greg 40 12:27
Van 40 13:13
Jeff 40 13:42
Dan 40 14:26
Jacob 40 16:23
Rick 40 18:40
Scott 30 11:38
Faulkner 30 13:58
Marcos 30 14:02
David 30 15:45
Ryan 30 15:52
Mitchell 30 16:04
Pat 30 16:26
Josh 30 16:48
David S. 30 17:06
Lane 30/AS 17:43
Erin 25 12:29
Nicole 25 13:06
Bryan 25 13:38
Kelly OH 25 14:06
Jeff 25 16:00 1/2 Run/AS
Alix 25 18:38
Eleanor 25 18:47
Joe F. 25 21:55
Jenny 20 14:03
Miranda L. 20 14:32
Celeste 20 14:43
Jessica 20 14:54
Melody 20 14:55
Haley 20 15:07
Kathy 20 15:22
Hannah 20 15:39
Annette 20 15:45
Kristy 20 16:49
Laura 20 17:06
Lisa 20 18:19
Sophie 15 14:07
Betsy 15 16:55
Kelly B. 15 18:33
Miranda C. 15 18:47
Fitness
A. Deadlifts, 5 x 5 start @75% BW and move up
B. Tabata Row, 6 Intervals (20 sec on/10 sec off) for MAX Calories.
C. 6 Rd for time
5 Front Squats + 1 Push Jerk (RX)155/105, 135/85, 115/75
7 Bar Pushups
3 Strict Deadhang Pullups (If Banded do 6 Strict CTB)
Competition
A. Split jerk, build to a tough single
B. Front Squat @ 40X1, 3 reps @ 80% RM x 6 sets, 3 min
C. DB Romanian Deadlifts @ 10X0, 15 reps x 4 sets, 2 min
D. Row 2k @ 75% – damper 1 fro 1st 1k, damper 10 for 2nd 1k
Fitness
Gritter Time
Rick RX 8:56
Hal RX 9:34
Kelly OH RX/grn 9:36
Erin RX/grn 9:51
Shawn RX 10:03
Carole RX 13:46
Anne RX 16:48
Steve G. 135 5:11
Tom 135 5:30
Faulkner 135 6:24
Whitt 135 6:50
Seth 135 6:56
Scott 135 7:53
Bill 135/bl 8:04
Marcos 135 8:54
Ryan 135/grn 10:15
Jenny 85/grn 10:15
Aaron 135 11:02
Celeste 85/red 11:24
Dave 135 4rds
Greg 115 4:54
Steve S. 115 7:13
Jacob 115 8:32
Melissa 75/grn 9:33
Miranda L. 75/grn/red 9:41
Ewell 115/grn 9:41
Pat 115 9:57
Laura 75 10:00
Craig 115 10:00
Millie 75/red 11:47
Burton 115/Grn 16:20
Buddy 115/grn 19:42
Tyler 115/grn 19:50
Giery 75/strict 8:00
Mandy 65/bl 8:35
Bryan 95 8:42
Sophie 55/bl/red 8:43
Katie 65 11:24
Richard F. 85 11:40
Miranda C. 50/grn 12:00
Mitchell 75 13:00
Joe F. 95/grn 14:34
Betsy 55/blk 21:00
Comp
Gritter
Clayton 255/255/30,50,60,65/8:00(200/300)
Jake 245/255/50,30
Kat
Mike K. 245/245/55,75/√
Nat 205/175/45,55,60,65
Fitness
A. Deadlifts 10-8-6-4-2-2
Start @ 50% BW and Move up to a HEAVY PERFECT FORM 2
B. “Annie”
50-40-30-20-10
Abmat Situps
Double Unders/Singles x3
Competition
A1. Strict Press @11X1, 3-3-3-2-2-2 1:30 rest
A2. Legless Rope Climb 1 x 6 sets
B1. AMRAP Kipping HSPU to 4″ Deficit x 5 sets 1:00 rest
B2. Chest to Bar Cluster 5.5.5 x 5 sets 1:00 rest
C. One arm Kb Row 50 reps per arm. Do not alternate arms.
rest as needed. 70#/53#/44#…use what you want!
Fitness
A. 1000m Row. Start smooth and increase pace every 100m
rest EXACTLY 2 min
B. 800m Run. Pick a good pace you can go WITHOUT stopping.
rest EXACTLY 2 min
C. 500m Row. FAST!!!!
rest EXACTLY 2 min
D. 3 rounds of
10 Pushups
10 Airsquats
10 Mountain Climbers (2ct)
20 Flutterkicks (2ct)
Record 500m Row time and TOTAL Time for ALL
Competition
A. Power Snatch to a tough single
B. Back Squats 40X1 @70%
3 reps x 7 sets rest 2:00
C. Good Mornings 30X1 @ 95/65
5 reps x 5 sets
