The One and ONLY Island Box!
Strength: Front Squats
8@35%
5@45%
4 Sets of 10@50%
WOD: 15′ AMRAP Ladder
2-4-6-8-10-12……
Power Cleans 155/105
Bar Over Burpees
*2 Ring or Bar MU OR 5 Pullups After Each Set.
WOD 1.
21-15-9
CG Bench Press 135/85
DB Thrusters 50/30
400m Run
WOD 2.
10 Strict Press 50/30
5 Burpees
Strength: 12′ to Find Heavy
Hang Clean (Power or Squat)
WOD: 12′ AMRAP
2-4-6-8-10-12-14-16…
DB Hang Snatch (1/2 on Right; 1/2 on Left)
20 DU / 60 Singles
15 Abmat Situps
WOD: 15′ AMRAP
5 Deadlifts 225/155
1 Round of Cindy: 5 Pullups, 10 Push ups, 15 Airsquats
5 Bar Over Burpees
No Todd NO!
1:00 Assault Bike
Rest 2:00
2:00 Assault Bike
Rest 4:00
3:00 Assault Bike
*For Cumulative Calories
WOD: Alternating EMOM x 6 Rounds
1. 6 Backsquats @47.5% of 1 RM
2. 20 Sit Ups
3. 1:00 Rest
Time for Each “Set”
250 Row
20 Walking Lunge with DB in Front Rack
10 Burpees
Rest
500m Row
20 Walking Lunges with DB in Front Rack
10 Burpees
Rest
750m Row
20 Walking Lunges with DB in Front Rack
10 Burpees
Rest
1000m Row
8 Rounds NFT
5 CG Bench
5 per Arm DB Curls
10 Weighted Sit ups
5 DB Thrusters
Strength:
Squat Clean
8@40%
5@50%
4@60%
3@70%
2@80%
1@90%
WOD: 15′ AMRAP
3 DL @ 90% Squat Clean 1RM
10 Pushups
3 RMU/BMU or 8 Pullups
Strength:
Strict Press
8@35%
5@45/55/65%
3@75/85%
WOD: Alternating EMOM x 7 Rounds
5 Push Press/Jerk @ 90% Strict Press weight
5 Sumo Dead Lifts
10 TTB