The One and ONLY Island Box!
The One and ONLY Island Box!
Strength:
5 Rounds
3 Strict Press Into 3 Push Press
Then,
3 Rounds
1 Strict Press Into 5 Push Press
Add Weight Each Round
For Time:
1000/900m Row
800m Run
500/450m Row
400m Run
Strength
Hang Cleans
10-8-6-4-3-2-2
Unbroken Sets – Work Up in Weight to Find 2RM
For Time:
50-40-30-20-10
Abmat Situps
Double Unders
Strength
3 Sets* x 5 Reps
Pause Backsquats
3 Sets* x 5 Reps
Backsquats
*10 Very Light American KB Swings After Every Set
16′ AMRAP
30/25 cal Row or Ski
60 Walking Lunges
20 Knees to Chest
5 Rounds
10 DB Hang Cleans
10 DB Push Press
5 Front Squats
15 Standing Flys
10 Strict Knees to Chest
16′ AMRAP
10 DB Hang Clean & Jerk
10 Burpees
400m Run
Strength
200m Suitcase Carry
*5 Goblet Squats Every 30 Steps
25′ AMRAP – Team of 2-3
20 Wallballs
15 Russian KB Swings
100m Run
5 Burpees
5 Pullups
Push Press
7 Sets x 5 Reps
Add Weight Each Round to Find Heavy 5
For Time:
50/40 cal Row or Ski
50 Abmat Situps
25/20 cal Row or Ski
50 Abmat Situps
50/40 cal Row or Ski
50 Abmat Situps
12′ to Find Heavy
Squat Clean
*5 Airsquats before the Lift
*5 Push Ups after the Lift
18′ AMRAP
6 CG Bench Press (50% 1RM / 1 sec pause at chest)
200m Run
10 Alt Hang DB Snatch
3 Rounds:
10 Curls
10 Press
20 DB Row
20 Weighted Calf Raises
5 Front Squats
3′ EMOM x 6 Rounds
10 Push Jerks (50%BW)
5 Burpee Over Bar
25 DU
Backsquats:
3 Rounds x 10 Reps
Start Light, Add Weight Each Round
These 3 Rounds are for Warm Up & Good Mobility
Then,
5 Rounds x 3 Reps
Increase Weight Each Round, Work to Heavy 3RM
15′ AMRAP
25/20 Cal Row or Ski
20 Walking Lunges
10 Push Ups
20 Walking Lunges
10 Push Ups
Warm Up WOD:
2 Rounds:
15 Plate GTO 30/25
5 Front Squats
10 Seated Presses
WOD: Team of 2
25′ to Row Max Calories
