The One and ONLY Island Box!
WOD 1. Alternating EMOM Ladder x 5 Rounds
Minute 1. Front Rack Lunge Steps x 6 95/65
Minute 2. 10-20 TTB
WOD 2. For Time
1000m Row
Rest 6:00
2000m Row
Strength: 15′ to Establish Max DB# Complex
5 Deadlifts
5 Hang Cleans
5 Front Squats
5 STO
WOD: 10′ AMRAP
20 DU
10 Russian KB Swings 88/70/53
WOD 1. NFT
15/10 Cal Bike
Double KB Carry 111/88/70/53
WOD 2. 20′ AMRAP
400m Run
10 Deadlifts 135/85
5 Bar Over Burpees
10 CTB Pullups
NFT WOD
10-10-8-8-6-6-4-2
Bench (work to Heavy 2)
20 DU
1 Clean & Jerk (Heavier Each Round)
Warm Up WOD:
10-9-8-7-6-5-4-3-2-1
Hang Power Clean
Strict Press / Push Press
45/35
Skill: 4 Rounds
8 Bicep Curls per Arm
8 Tricep Extensions
5 Hang Power Cleans @50%
WOD: 16′ AMRAP
5 Deadlifts @75% 1RM Hang Power Clean
20 Abmat Situps
200m Run
1 Power Clean
Push Press
8@45%
5@55/65%
3@75/85/90%
+*3 Front Squats with Each Weight
WOD: 4 Rounds / Each for Time
750m/500m Row
2 Squat Cleans with 90% Push Press Weight
15 HSPU / 25 HR Push Ups
Backsquats
8@35% (Pause 1st 2 reps)
5@45/55% (Pause 1st rep)
3@65/75% (Pause 1st rep)
WOD: 15′ AMRAP
10/8 Cal Row
10 Alt DB Snatches 70/50
5 Ring or Bar Muscle ups
Power Cleans
8@45%
5@55/60%
3@65/70%
WOD: 15′ AMRAP
1 Deadlift
1 Power Clean
3 Bar Over Burpees
7 TTB
100m Run
*Add 1 DL Every Round.
WOD: NFT
Before Every Round:
10 Cal Row
10 Russian KB Swings
5 Goblet Squats
Then:
20-16-12-8-4-2-2-2 CG Bench Press
Back Squats
8@35%
5@45/55/65%
3@75/80%
5′ AMRAP Ladder
1-2-3-4-5-6-7…
Hang Cleans
Bar Over Burpees
Rest 3′
5′ AMRAP Ladder
1-2-3-4-5-6-7….
Push Jerks
Bar Over Burpees