The One and ONLY Island Box!
Strength – Barbell Complex
Deadlift + Power Clean
5@35/45%
3@55/65/75%
Workout: For Total Time:
2′ – Max Power Cleans @ 85%
1′ – Rest
At 3′ Mark – Run 800m
Upon Return From Run, Perform Same Number of Power Cleans You Got in First 2′.
6 Rounds:
25/20 cal Row
Then, 2 Rounds:
10 CG Bench @50-75%BW
30 DU
(Row + 2 Rounds) x 6
Strict Press
8@35/45/55/65/70%
*Perform 5 Barbell Rows with Each Weight/After Each Set
12′ AMRAP
5 BMU
10 Box Jumps
200m Run
Back Squats
10@35% w/Pause
5@45/55/65%
3@75/85%
17′ AMRAP – Team of 2
3′ Max Wallballs
2′ Max Pushups
1′ Rest
x 3 Rounds
*1 person works at a time
4 Rounds:
10 DB Bicep Curls
10 Dbl DB Deadlifts
10 DB Push Ups
For Time:
250/200m Row
50-40-30-20-10
Abmat Sit Ups
200m Run
10 DB Hang Snatch 60/35
3 Rounds:
10 Single KB Side Lift per Side
5 Goblet Squats
5 T Push Up w/3 Second Hold at Top
18′ AMRAP
10 CG Bench @ 50-75%BW
20 Step Ups
5 Rounds
5 1 Arm DB Push Press/Arm
Work to Heaviest Set – this will be WOD weight
23′ AMRAP
500/450m Row
Rest Exactly 1:00
400m Run
Rest Exactly 1:00
15 Burpees
Rest Exactly 1:00
5 DB Hang Cleans each arm
Rest Exactly 1:00
Group Warm Up – 3 Rounds:
15 American KB Swings 53/35
5 Goblet Squats
5 SDHP
Strict Press
10@35%
8@45%
5@55/65/75%
*Perform 3 Backsquats at Each weight
WOD: 15′ AMRAP
50 Wallballs
100 DU / 300 Singles
4 Rounds – :30 on :30 off
Tuck Ups
Walking Lunges
DB Curl & Press
Power Cleans
5@35/45/55%
WOD: 20′ AMRAP
300/250m Row
10 Deadlifts @ 65% Power Clean Wt.
5 Bar Over Burpees
10 TTB
20 Walking Lunges