The One and ONLY Island Box!
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
3 Rounds:
20 Walking Lunges
10 DB Curl & Press
20 DB Rows
NFT:
3 Rounds:
10 CG Bench
20 Alt Toe Touch V Ups
10 Russian KB Swings
Then, 3 Rounds:
7 CG Bench
20 Alt Toe Touch V Ups
10 Russian KB Swings
Then, 3 Rounds:
4 CG Bench
20 Alt Toe Touch V Ups
10 Russian KB Swings
*Add weight each round on bench.
Warm Up: 3 Rounds
200m Row/Run
10 Burpees
10 Jumping Air Squats
Just a Bar – 3′ AMRAP Ladder
1-2-3-4-5-6…..
Hang Clean
Strict Press
Front Squat
Deadlift
Hang Clean & Jerk
5@35/45/55%
WOD: 12′ AMRAP Ladder
2-4-6-8-10…..
Hang Power Clean
Burpees Over the Bar
Push Jerk
Run to Somewhere for 5:00 Minutes
Rest 1:00
Then, 3:00 Max Walking Lunges
Rest 1:00
Then, Try to Run Home Faster than 5:00 Minutes
10′ AMRAP
50 Abmat Sit Ups
50 Jumping Jacks
“Run Cindy” – 20 Minute AMRAP
50m Run
10 Push Ups
15 AirSquats
**Map My Run is Great for Marking Running Distances
200m Walk:
Carry 2 DB / 1 OH
Every 20 Steps, do 10 Alt Curls
At 100m, 20 Front Squats
Team of 3-4 / 20′ AMRAP
50 Pullups
50 Deadlifts
*You go/I go, but 1 teammate is on rower entire WOD (swap rowing partner every 2′)
3 Rounds:
10 Double DB Curls
5 Push Ups
10 DB Deadlifts
NFT – 6-8 Rounds
5 CG Bench Press (add weight)
10 DB Row / Arm
8/6 Cal Assault Bike Sprint
200m Run