The One and ONLY Island Box!
Strength:
DB Work
WOD: For Time – Big Monday
800m Run
21 Cleans 135/85
15 Front Squats
9 Push Press
600m Run
15 Cleans
12 Front Squats
9 Push Press
400m Run
9 Cleans
9 Front Squats
9 Push Press
Barbell Complex – 10′ to Heavy:
Deadlift
Hang Clean
Power Clean
Hang Clean
Deadlift
15′ AMRAP – Team of 2
10 Cal Row
10 Deadlifts
10 TTB
10 Goblet Squats
20 Abmat Sit ups
Overhead Squats
5@30/35/40/45%
WOD: 25′ AMRAP
25/20 Cal Row
200m Run
20 Wallballs
5 Strict Pullups
10 Walking Lunges
Warm Up Wod: 4 Rounds
5 T Push Ups
3 Burpees
5 Air Squats
NFT: 5-8 Rounds
20 Abmat Sit ups
10 Alt DB Snatch 50/35
10 CG Bench (Get Heavier Each Round)
5 Burpees
200m Run or 15/10 Cal Bike
Push Press
10@52/55/58/58%
Strict Press
3 Attempts to get Heavy 10 Rep Max
3 Rounds x 5:00EMOM
25/18 Cal Assault Bike
10 Power Cleans 135/85
Backsquats:
10 @ 57%
8 @ 67%
6 @ 71%
4 @ 67%
Row Intervals:
0:00: 750m Row
8:00: 250m Row
14:00: 500m Row for Time
Front Squats
10 @ 60/70/70/70%
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