The One and ONLY Island Box!
NFTT
12-10-8-6-4-2-2
CG Bench Press
2 Lap DBall Bear Hug Carry
:30 Wall Sit
Metcon: 30′ AMRAP
400m Run
20 Cleans 135/85
20 TTB
20 Front Squats
20 TTB
20 STOH
5 Rounds – 10 Reps Each:
DB Bench Press
DB Row
DB Pullover
Metcon – For Time:
50-35-20
Walking Lunges
10-20-30
Ring Dips
50-35-20
Sit Ups
10-20-30
T Pushups
Power Snatch
5@50%, 4@60%, 3@70%, 2@80%, 1@90%
10 Minutes to Complete:
10 Rounds
3 Pull Ups
8 Airsquats
Then, Use Remaining Time to Find 1 RM Snatch
12′ AMRAP
200m Run
50 DU
3 Burpees
7 Rounds NFT
4 CG Bench
5 Hollow Rock, Tuck Up, V Up, Hold
8 Plank Shoulder Taps
4 Deadlift @70%
Hang Squat Clean and Push Jerk
5@50%
4@60%
3@70%
2@80%
1@90/95%
Metcon: For Time
30 Hang Power Clean 135/85
30 Bar Over Burpees
30 Shoulder to Overhead
30 Pullups
Back Squats
8@45%
5@55/65%
3@75/85/90%
Metcon: 10 Rounds for Time
20 DU
10 Wallballs (20/14 to 10′)
Power Snatch
5@50%
4@60%
3@70%
2@80%
1@90/95%
6 RNFT
20/15 Cal Row for Time
6 CG Bench
1 Arm Farmer Carry 15′ x 4 70/53
Thrusters
8@45%
5@55/65/75/80/85%
In 7′ Perform:
50 TTB
Then, Find 1RM Thruster
13′ AMRAP
50 Airquats
40 Situps
30 Pushups
20′ AMRAP
*1 Power Clean @ 75% 1RM
*1 Bar Over Burpee
*1 BMU
15 Abmat Sit Ups
100m Run
(*Add 1 Rep Each Round)