The One and ONLY Island Box!
Push Press
6 Rounds x 5 Reps (adding weight)
3 DL + 1 Hang Power Clean After Each Set
15′ AMRAP
30 DU / 80 Singles
10 TTB / 15 Knee Above 90
15 Russian KB Swings 70/53/44
5 Goblet Squats
Pause Backsquats
6 Rounds x 5 Reps
Then, 2 Rounds x 2 Reps
Add Weight Each Round
Each Squat has 2-3 Second Pause at Bottom
3′ EMOM x 6 Rounds
500m/450m Ski
500/450m Row
400/350m Ski
400/350m Row
300/250m Ski
300/250m Row
Weighted Lunges
6 Rounds x 6 Reps
Adding weight each Round
After Each Set of Lunge Steps:
2 Squats with the Bar
25 DU
4′ EMOM x 4 Rounds
20 Wallballs
100m Ski
10 Pullups
10 DB Snatch
6′ EMOM x 5 Rounds
In 4′:
300/250m Row
1 Lap Farmer’s Carry
10 Burpees
Max Box Jumps in Remainer of 4′
Rest 2′
5 Rounds
10 Rep DeadLift (going up)
for time:
20-16-12-8
DB Hang Clean & Press
Push Ups with Pause at Top
12′ for 5 Rounds of:
10 Rep Clean (Power or Squat)
4 Rounds of:
4′ to Complete
250/200m Ski
200m Run
10 Burpees
Push Press & Back/Front Squats
7 Sets x 5 Reps of Each – You pick Front or Back Squat
Add Weight to Heavy Unbroken 5
12′ AMRAP
25 Double Unders
25 Abmat Situps
5 Front or Back Squats
Team of 2-3 – 25′ AMRAP
600m/500m Row
600m/500m Ski
30 Hang Power Cleans 135/85
10 Synchro Burpees
30 Shoulder to Overhead
3 Rounds:
10 DBL DB Bicep Curls
10 DBL DB Bent Over Rows
30 DBL DB Jumps
1:00 Plank
WOD:
:00-4:00 Run 800m
4′ Rest
8:00-12:00 Run 800m
4′ Rest
16:00-20:00 Run 800m
Strict Press:
4 Rounds x 5 Reps (going up)
*1 Backsquat w/:03 pause after each set
Push Press:
3 Rounds x 3 Reps (going up)
*1 Backsquat after each set – no pause
WOD 1. Backsquat Challenge
1-2-3-4-5-6-7….
*Must rest at least :03 after each set; set must be unbroken
WOD 2.
8′ AMRAP
10 DB Hang Clean & Press (5R/5L)
5-10-15-20-25….
T Push Ups with :01 at Top