The One and ONLY Island Box!
SOME PEOPLE CAN DO HANDSTANDS WITHOUT PUTTING HOLES IN THE WALLS…AHEM…CHARLIE/BUDD
SKILL
1 MIN MAX WEIGHTED JUMPING SQUATS
WOD
20 MIN AMRAP
5 KICK UPS
10 WALL BALLS 20/14
15 KB SWINGS 53/35
20 ABMATS
200M RUN
“Curtis’ Turkish Toes”
5 rounds of
400m run
10 Curtis P’s 75/50 (without the Press)
10 Turkish Getups 35kb/26kb
10 Toes to Bar (toes must touch)
WOD
20-15-10
Sumo Deadlift High Pull (SDHP) 75/50
Push Press 75/50
Bar Over Burpees
5 PULLUPS
10 BOX JUMPS (NEW GAMES STANDARD)
15 PUSHUPS
20 AIRSQUATS
200M RUN W/ TIRE JUMP
“Death by Front Squats”
with 135/95
Preform 1 Front Squat to start, then every minute add 1 more rep. Once you cannot perform the required Front Squats in that allotted minute, Run 800m. Only full rounds count.
Skill
Overhead Squats
WOD
Hearts = Burpees
Diamonds = Tuck Jumps
Clubs = DB Deadlifts 30/20
Spades = DB Push Press 30/20
Ace = 15
10 – King = 10
Joker = 400m Run
Since we don’t have one of these…
We have to do this…
Core Work
BUY IN: 200m forwards/200m backwards
2 Rounds
50 Flutterkicks (2 count)
40 Abmats
30 Squat Thrusts
20 V (Pike) Situps
10 Toes to Bar
Cash Out 20 Wall Balls 14#/20#…if you have to wait for a ball…wait in bottom squat
TIMES
COLE 13:06
CHARLIE 14:15
STEVE 14:51
BRANDON 15:22
MIKE E 19:03
STEPH 19:22
KATHY 16:50
KATIE 17:27
LINDA 18:38
BAR 15:35
REB 15:30
LAURA 18:40
SHAWN 19:05
MELISSA 19:48
NEAL 12:45
CHRIS 15:00
CONNOR 15:56
DAVID 15:55
JEFF 26:39
KAT 21:30
JILL 19:52
SAM 25:53
As a team of 2:
200m run
100 Box Jumps
100 Kb Swings
100 Abmat Situps
100 Jumping Lunges
The team member runs the 200m while the other starts the movements. when the member gets back from running they take over where their team member is, and then they run. Chipper style. If there is an odd number of clients the trainer has to do it!
Graham Holberg (2010 GAMES CHAMP) doing DT very fast…
“DT”
5 rounds of
12 Deadlift 155/115
9 Hang Cleans
6 Push Jerk
400m Sprint for time
Work on your acceleration to a good speed. “Push hard, it is kinda Short”
Backsquats
3x3x3x3x3
Work on full depth squats…3/4 rep is a NO REP!