The One and ONLY Island Box!
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
Strength:
10′ to Find Heavy Complex
2 Power Clean + 2 Hang Clean + (optional) 1 Shoulder to Overhead
Alternating EMOM x 5 Rounds
Min 1. 5 Deadlifts
Min 2. 10/7 Cal Row or Ski
Min 3. 10 TTB
20′ AMRAP
Buy In with 3 Rounds:
200m Run
30 Abmat Situps
30 DU/60 Singles
Then, AMRAP of:
400m Run
20 Tuck Ups
15 DU / 30 Singles
Push Press
3 Sets x 8 Reps
3 Sets x 4 Reps
Work to Heavy
*3 Deadlifts After Each Set
WOD:
3 Rounds
In 3′, Row 20/15 cal + Max Burpees in Remaining Time
Rest 3′
10′ to Find Heaviest Complex of:
3 Deadlifts
1 Hang Power Clean
2 Front Squats
10′ AMRAP
20 Alternating DB Snatch 50/35
50 DU / 100 Singles
4 Rounds
10 Double DB Bicep Curls
5 Push Ups with 2 sec. pause at top
5 Devil’s Presses
10-10-5-5-5-5-5
CG Bench – stay unbroken / work to heavy
12 OH DB Walking Lunges 50/30
5 Goblet Squats
5 Rounds
5 Weighted Strict Pullups
10 Knees to Chest
15 Bent Over Flys
18′ AMRAP
400m Run
300/250m Row or Ski
500m Assault Bike
8 Rounds
9 Deadlifts
6 Hang Cleans
3 STO
250/200m Row or Ski
Start Around 95/65 and add some weight each round.
Strict Press
7 Rounds x 4 Reps
Work to Heavy 4
After Each Set:
5 Hang Clean High Pulls
10 Hover to DB Pull Through
14′ AMRAP
400m Run
10 DB Hang Clean @50% of Final Strict Press #
5 Burpees
10 DB Hang Snatch