The One and ONLY Island Box!
3 Rounds:
10 DB Curl & Press
20 DB Rows
5 DB Push Ups w/5 sec Pause at Top
6:10 Abs AMRAP
20 Tuck Ups
20 Alt Bicycles
:20 Superman
:20 Hollow Rock
20 Flutterkics
6′ to Find
6 Rep DB Hang Snatch
13′ AMRAP
200m Run
10 TTB
10 DB Hang Snatch
2-4-6-8-10….DB Front Squats
Strict Press + Push Press + Back Squat
5 + 2 + 1 @ 35/45/55%
2 + 2 + 1 @ 65/75 + one more heavier set %
3′ EMOM x 5 Rounds
1. 7 Backsquats at Ending Weight on Strength Work
2. 10 Single DB Walking Lunges
3. 10/8 cal Row
12′ to Find:
3 Rep Heavy
Power Clean & Bench Press
“Tin Man” – For Time:
5 Rounds
5 Power Cleans @100%BW
5 Bench Press@100%BW
Rest 5′ (while resting, reduce load on each bar 30/20#)
Then, 5 Rounds
5 Power Cleans
5 Bench Press
10 Rounds NFT
7 Close Grip Bench (increase wt each rd)
20 DU
15 Abmat Situps
5 Rounds:
:30 on / :30 off
Row for Max Calories Each Round
Then, For Time (11′ Cap):
120/100 Reps Devil’s Press
(deduct total calories rowed for number you must complete)
Power Clean to Push Press
5@35/45/55%
3@65/75%
18′ AMRAP
10 Power Cleans @75% BW or 135/85
200m Run
10 TTB/15 Knees Above 90
Aerobic Base – 25′ AMRAP
:30 Wall Sit
30′ Dbl DB Walking Lunges
150/100m Row
10 Dbl DB Push Press
30′ Farmer Carry
25′ AMRAP
25 Wall Balls 20/14
20/15 cal Row OR 15/10 cal Bike
50 DU
15 HR Push Ups w/1 Sec Pause
Push Press or Push Jerk
10@35%
8@45%
6@55%
20′ AMRAP
20/15 cal Bike
10 STO @65%
200m Run
5 Burpee Over Bar
1 Squat Clean
Accumulate Approx. 10 Rounds of:
3 CG Bench Press (work up to heavy)
6 Single DB Front Rack Walking Lunges
10 Tuck Ups
:30 V Hold