The One and ONLY Island Box!
Deadlifts
10@35/45%
8@55%
6@65%
3MOM x 4 Rounds
3 Power Cleans 135/85
6 Push ups
9 Air Squats
1:00 Rest – Pick Up Where You Left Off
4 Rounds
10 DB Curl & Press
10 DB Row
5-10 DB Pushups
For Time:
500m Row
400m Run
40 Plate GTO 25/15
200m Run
30 Plate GTO 35/25
400m Run
20 Plate GTO 45/35
500m Row
Hang Clean & Push Jerk
5@50/55%
4@60/65%
3@70/75%
14′ AMRAP
50 DU
7 DL 155/105
6 Hang Clean
5 Front Squat
4 Push Press/Push Jerk
Backsquats:
10@35/45%
5 x EMOM 6@55%
5 Rounds of 3:30 EMOM
250/200m Row
10 OH Walking Lunges
10 Alt DB Snatch
Max Pullups in Remainder of 3:30
Rest 1:30
4 Rounds:
2 Attempts @ 4 Front Squats
400m Run
*Record Heaviest 4 FS / Fastest 400m Run
8 Rounds NFT
5 CG Bench
5 DB Thrusters
15 Weighted Sit Ups
20 DU
*Increase weight on bench & thrusters
Deadlifts
10@35/45%
5@55/65%
5 Rounds Alternating EMOM:
5 DL @ 100% 1RM Clean Weight
3 Ring or BMU
15/10 Cal Row
Push Press
10@ 35/45/55/65%
For Time:
50/40 cal Row – Buy In
Then:
200m Run
15TTB
20 American KB 53/35
400m Run
15 TTB
20 KB Swings
200m Run
15 TTB
20 KB Swings
400m Run – Cash Out
4 Rounds:
10 DB Curl & Press
10 DB Row
5 DB Burpees
12′ to find Heaviest DHP:
3 DL
2 Hang Clean
1 Push Jerk
WOD: 8′ AMRAP
5 DB C&J Right
5 Front Squats
5 DB C&J Left
2-4-6-8-10-12……Burpees
Skill: Pause Backsquats
WOD: 3EMOM
2-4-6-8-10-12 Backsquats @65%
10 Plate GTO
20 Plate Pressed Flutter kicks
5 Burpee to Plate