The One and ONLY Island Box!
The One and ONLY Island Box!
20 min Amrap
20 Kb Swings
Run 200m
10 Knees to Elbows
Run 200m
“GRANNIE”
15 Clean and Jerks 135/95/65
50 DU
50 Ambat
40 DU
40 Abmat
30 DU
30 Abmat
20 DU
20 Abmat
10 DU
10 Abmat
15 Clean and Jerk
Lunge,Run, Man Maker
20 min Amrap of
20 Walking Lunges
200m Run
10 Man Maker 25/15
ManMakers are Pushup right row, pushup left row, jump to squat, clean then press!
“Stations”
4 stations
1 min on 1 min off
3 rounds
Knees to Elbows
Abmat Situps
Kb Swings
Box Stepups
Max reps
So we are about a week out from getting into the NEW BOX!! Got to finish up the bathroom, paint the trim and baseboards, refinish the Lifting Platforms/office and we are in BABY!!! Thanks to all that have spent their Free time helping my Dreams Come to Reality! GRIT is gonna be INSANE!
Squat Clean 3-3-3-3-3
“Down and Up”
For Time:
50 Air Squats
40 Sit-up (abmat)s
30 Push-up (hand release)
20 Box Jump (24 in.)
10 Burpees
800 m Run
10 Burpees
20 Box Jump (24 in.)
30 Push-up (hand release)
40 Sit-up (abmat)s
50 Air Squats
Rx+ use 20lb Weighted Vest
“KIP”
As many rounds as possible in 30 minutes of:
10 Handstand Push-ups
10 Skin The Cats
10 Ring Dips
10 Knees-to-elbows
5 Deadlifts 185 lbs
400 m Run do 10 at each of the 4 corners of the 400m run!
SORRY!!!!!!!!!!!!!
NO SATURDAY CLASS THIS WEEKEND!
Sorry guys and girls. I have Fire Shift and others have commitments.
