The One and ONLY Island Box!
Strict Press
4 Sets x 10 Reps
Going Up in Weight
Tempo: 2 Seconds Up / 2 Seconds Down
3 Rounds
3′ Row for Max Calories
Rest 1′
3′ AMRAP:
20 Step Ups
10 Push Ups
Rest 1′
DB Bench Complex
5 Rounds
2-4-6-8 from Upright progressing to Flat Going Up in Weight
10′ to Get Heavy
5 Rep Front Squat
For Max Reps:
5′ DU or Singles
4 Rounds
:30 Bar Hang
5 T Push Ups w/ 3 Second Hold at Top
25 Jumping Jacks
10 KB Sumo DL
For Time:
21-15-9
Clean & Jerk 95/65
Burpees Over Bar
For Time (20′ Cap)
40/35 cal Assault Bike (buy in)
800m Run
40 Tuck Ups
20 Burpees
40 Tuck Ups
400m Run
40 Tuck Ups
20 Burpees
40 Tuck Ups
200m Run
Pole Lunges
3 Rounds – Hold 1 DB – Add Weight Each Round
10 Reps w/:10 Sec Hold on #10
30 Walking Lunges
Use 5# Heavier DB than above
*5 Front Squats Every 6 Lunges
10′ to Get Heavy
10 Rep Push Press
5′ AMRAP
5 DL w/Weight from above
20 Bar Hops
5 Hang Cleans
10′ to Get Heavy
5 Hang Clean – Power or Squat
18′ EMOM
:30 work / :30 Rest – Alternate Movements
I. 2 Burpees – Plank Hold Remainder of :30
II. 2 Goblet Squats – Bottom Hold Remainder of :30
*Add 1 Rep Each Round to 10
WOD 1.
Barbell Complex:
1. 3 Strict Press + 2 Push Press + 1 Jerk
Once you max with strict press,
2. 3 Attempts at: 2 Push Press + 1 Jerk
WOD 2.
2′ Max Back Squats at Successful Weight from #2 Above
WOD 3.
6′ Max Calories Row or Bike or Ski
10′ to Get Heavy Complex:
1 Deadlift
1 Power Clean
1 Deadlift
1 Power Clean
20′ AMRAP – Not for Time
5 Bench (going up to heavy 5 unbroken)
5 Deadlift
25 DU
5 Rounds:
10 DB Row per Arm
5 Goblet Squats
Going Up/Getting Heavier
15′ AMRAP
30/25cal Ski or Row
400m Run
30/25cal Ski or Row
400m Run
Then, in remaining time, AMRAP of:
10 DB Hang Clean & Press
20 Sit ups