The One and ONLY Island Box!
Strength:
Back Squats
8@35%
5@45/55/65%
3@75/85%
1@95%
WOD: 14′ AMRAP Ladder
1-2-3-4-5-6-7-8-9….
DB Hang Clean Right
Front Squat
DB Hang Clean Left
Front Squat
20 DU
100m Run
Strength:
Strict Press *5 Strict Pullups After Each Set
8@35%
5@45/55/65%
3@75/85%
WOD: 15′ AMRAP – Team of 2
15/10 Cal Row / Bike
10 DB Snatch
10 Wallballs
10 Front Squats
10 Burpees
Strength:
1. Power Cleans
5@45/55/65%
3@75/85%
2. Front Squats
3 Sets of 10 Reps @ 47%
WOD: 10′ AMRAP
3 Squat Cleans @50%Front Squat Max
2 Dead Lifts
20 Situps
Strength:
4 x 8reps
Bicep Curls
Tricep Extensions
DB Row
WOD: NFT x 5 Rounds
8 Unbroken CG Bench (go up)
8 Box Jump (go higher)
400m Run (go fast)