The One and ONLY Island Box!
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
Back Squats
3 Rounds x 5 Reps
*All Pause – Adding Weight
5 Rounds x 3 Reps
*No Pause – Adding Weight
14′ AMRAP
20 Wallballs
20 Walking Lunges (w/ball)
20 HR Push Ups (1 sec pause at top)
4 Rounds
10 Alt DB Curls
20 Alt DB Bent Over Rows
5 DB Deadlifts
20′ AMRAP
40/30 cal Row or Ski
100 Single Unders
25 Knees to Elbows
200m Run
Push Press
10-6-3-3-3-3-3
Working to Heavy 3
*2 Power Cleans at Each Weight
12′ AMRAP
1-2-3-4-5-6…
Deadlifts
Hang Power Cleans
Burpees Over Bar