The One and ONLY Island Box!
The One and ONLY Island Box!
Hang Cleans
10-8-6-4-4-4
All Sets Unbroken – Work to Heavy 4
16′ AMRAP
3 BMU / 5 CTB Pullups
5 Deadlifts (with final hang clean #)
200m Run
Strict Press
8 Sets x 4 Reps
Work to Heavy 4
*3 Hang Cleans After Each Set
15′ AMRAP
50 Singles
25 Medball Abmat Situps
15 Airsquats to Medball
4 Rounds:
5 DBL DB Curls
5 DBL DB Press
5 Devil Press
20 Flutterkicks 2ct.
18′ AMRAP
5 Close Grip Bench
6 Weighted Walking Lunges
20/17 cal Row or Ski
6 Weighted Walking Lunges
Strength
3 Sets x 5 Reps
Pause Back Squats
Then,
3 Sets x 4 Reps
Back Squats
*Work to Heavy
EMOM x 5 Rounds
3 Back Squats with Final Weight from Above
10′ AMRAP
5 Power Cleans (with 1/2 Weight from Above)
5 Bar Over Burpees
5 Push Ups with 1 Sec Pause at Top
Strength
7 Rounds to Find Heavy Complex of:
2 Deadlifts + 2 Hang Cleans
For Time:
1000m Row
50 One Arm DB Thrusters 40/25
*Switch Arms Every 5 Reps
25 Burpees
Strength
5 Rounds
10 DBL DB Curl
5 DBL DB Deadlifts
5 DB Pushups with Row Each Side
18′ AMRAP
20 Abmat Situps
1 Lap Farmer Carry
250/200m Row or Ski
1 Lap Farmer Carry
Strength/Skill
4 Rounds
5 DB Lunge R
5 DB Press in Lunge
5 DB Lunge L
5 DB Press in Lunge
10 Side Plank Lifts per Side
WOD I. For Time
50 One Arm DB Hang Split Snatch
*5 Per Arm Then Switch
WOD 2. For Time
1 Mile Run
*1st 800m Must be Sub 5:00 to GET to do 2nd 800!!
Strength I.
8 Sets x 4 Reps
Strict Press
Work to Heavy 4RM
*2 Pause Back Squats at each Weight
Strength II.
1′ Max Back Sqats at Final Weight From I.
12′ AMRAP
20 KB Swings Russian 70/53
10 Pause Push Ups
10 TTB / 15 Kto90
Strength
Hang Clean & Press
6 Sets x 5 Reps
Add Weight Each Round
16′ AMRAP
250m Row/Ski
20 Goblet Squats 55/35
200m Run
5 Rounds
Double DB Complex:
3 Deadlifts + 3 Hang Cleans + 3 Thrusters
Work Up in Weight
WOD 1. EMOM
2-4-6-8-10
Double DB Hang Squat Cleans
WOD 2. EMOM
2-4-6-8-10-12-max
Burpees
If burpees are complete before :30, do airsquats to :30.
Last minute is Max burpees in one minute.
