The One and ONLY Island Box!
A. Push Press
10-8-6-5-5-5
Start at 35% and work up to Heavy Unbroken 5
B. 3 Rounds
:30 OH Hold with 5RM Push Press Weight (from A.)
C. 3′ Max Calorie ROW
Power Cleans
5 Rounds x 5 Reps (Touch & Go)
Start at 35% and work to Heavy T&G 5
20′ AMRAP
400m Run Buy In
Then,
2 Power Cleans
2 Burpees
200m Run
Add 2 Cleans & 2 Burpees Each Round….2, 4, 6, 8, 10……..
Strict Press
10-8-6-5-5-5
Start Light / Work to Heavy Unbroken 5
*4 Tempo Romanian Deadlifts at Each Weight
3 x 6′ EMOM
2′ Row Max Calories
15 CTB Pullups
*rest remainder of 6′
Backsquats
10@35%
8@45%
6@55%
4@65%
Alternating EMOM x 5 Rounds
1. 2 Backsquats @75%
2. 10/8 cal Ski
*On Round 5, Max Backsquats
12′ AMRAP
30 Abmat Situps
30 Walking Lunges (1DB OH)
Warm Up WOD – 3 Rounds
20 Side Raises 15/10/7.5
10 High Pulls
10 Push Ups
25′ AMRAP
10 Close Grip Bench @ 50-75% BW
25 Tuck Ups w/1 Sec Pause
250/200m Row or Ski
10 Walking Lunges
Strength
4 Rounds
16 Alt DB Curls
5 DB Burpees
5 Front Squats
A. 8′ to Find Heavy 2 Rep Squat Clean
B. 2′ Test and Load for WOD
C. 10′ AMRAP
1-2-3-4-5…..
Squat or Power Cleans
2x Burpee Over Bar
200m Run
Strict Press
6 Sets x 8 Reps
Start at 35% and Work to Heavy
*3 Slow Deadlifts at Each Weight
16′ AMRAP
1000/950m Row Buy In
5 Rounds:
20 Abmat Situps
10 T Pushups
500/425m Ski
Max Rounds in Remaining Time of:
20 Abmat Situps
10 T Pushups
Mobility/Strength
3 Rounds
KB Airplane – 5 Rotations per Leg
1 Leg Romainian DL w/Reverse Lunge – 5 per Leg
10 American KB Swings
10′ AMRAP
25 DU
30 Step Ups
Strength
8 Sets x 4 Front Squats
Start at 35% and Work to Heavy
15′ AMRAP
200m Run
10 Toes to Bar
10 DB Push Press – 5 R / 5 L 75/50