The One and ONLY Island Box!
5 Rounds:
10 TNG Deadlifts
*Work to Heavy unbroken set, not 10RM
NFT – 6 Rounds
10 CG Bench
200 or 400m Run
3 Rounds:
16 Alt DB Curls
6 Romanian DL
10 Standing Flys
20 Jumping Jacks
25′ AMRAP
800/700m Row or Ski
40 Medball Situps
50 DU / 150 Singles
Strict Press
10@35/45/55%
5@60/65%
*After Each Set:
5 High Pulls from Hang
4 Reverse Lunge Steps
For Time (22′ Cap)
400m Run
21-15-9
Hange Cleans
Front Squats
400m Run
21-15-9
Push Press
Burpees Over Bar
400m Run
Quick WOD:
4 Rounds
15 American KB Swings 26/44
5 Pause Goblet Squats
5 Burpees
NFT
10-9-8-7-6-5-4-3-2-1
Back Squats @50-75%
2 x V Ups or Tuck Ups
6 Rounds NFT
10 CG Bench Press
8 OH Walking Lunges 50/35
10/8 Cal Row or Ski
Hang Cleans
12′ to Find a Heavy 6 Unbroken
15′ AMRAP
3 Deadlifts
4 Burpees Over Bar
200m Run
10 Knees to Elbows
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