The One and ONLY Island Box!
Strength:
5 Rounds
10 Alt DB Curl & Press
20 Bent Over DB Rows
5 Slow Romanian DL
20 Jumping Jacks
20′ AMRAP
1000/900m Row
100 DU / 250 Singles
50 Wallballs
Strict Press
8 Rounds x 5 Reps
*4 Reverse Lunge Steps with Each Weight
Work to Heavy 5 Rep
14′ AMRAP
20/16 cal Ski or Row
20 Hang DB Snatch (50% of Strict Press #)
40 Abmat Situps
25′ AMRAP – Team of 3
15 Wallballs
15 KB Sumo Deadlifts
15 Mountain Climbers (2 ct)
15 Push Jerks
15/10 cal Row or Ski
*You go, you go, I go
4 Rounds:
5 Kneeling Strict Press R
5 Windmills R
5 Kneeling Strict Press L
5 Windmills L
5 Romanian DL / Leg
NFT – 6+ Rounds
5 CG Bench
6/Leg Side Step Ups
5 Goblet Squats
5 Rounds
5 Slow Strict Pullups
10 Bent Over Flys
10 High Pulls
5 Thrusters
For Time:
800/700m Row/Ski
Rest til 5′
800m Run
Rest til 10′
Repeat 1 More Round
Deadlifts
15′ to Work to Heavy 5 rep
15′ AMRAP
6 Burpees
12 Hang DB Snatch (20-25% of Deadlift)
24 Abmat Situps
Push Press
6 Rounds x 5 Reps
*Add 2 Pause Back Squats at Each Weight
Work Up to Heavy 5 Rep
15′ AMRAP
5 Back Squats
6 Walking Lunges
250/200m Row or Ski OR 200m Run
5 Rounds
10 Standing Flys
10 High Pulls
15 Bicep Curls
10 Sumo Deadlifts
20′ AMRAP
500/450m Row
15 Goblet Squats
400m Run
8 Rounds
5 CG Bench Press
15 Weighted Sit ups
10 DB Push Press