The One and ONLY Island Box!
Back squats
6 Rounds x 5 Reps
*Reps 1 & 2 are Paused for Every Round
18′ AMRAP
500/450m Row or Ski
25 Goblet Squats (@25% of BS)
15 HR Push Ups with 2 Sec Pause at Top
4 Rounds:
20 Bicep Curls – 10 R then 10 L
20 DB Strict Press – 10 R then 10L
40 DB Moutain Climbers
5 Front Squats
5 Rounds – Alt EMOM (15min)
Minute 1. 15 Russian KB Swings
Minute 2. :30 Max Burpees / :30 Rest
Minute 3. :30 Max DU / :30 Rest
Strict Press
6 Rounds x 5 Reps
*6 Lunge Steps after each set
14′ AMRAP
20/15 cal Row or Ski
20 Weighted Step Ups
30 Tuck Ups
3 Rounds
10 DB Curl & Press
20 Bent Over Row
5 Romanian DL
5 DB Push Ups
4 Rounds: 4′ On / 2′ Rest
400m Run
with remainder of 4′ ,AMRAP of:
5 HR Push Ups
10 Airsquats
5 Hang Cleans (135/85)
10 Rounds NFT
10 CG Bench Press
20 Weighted Sit Ups
5 DB Thrusters
Power Cleans
10-8-6-4
Then, 3 x 2 Reps
Working Up in Weight
12′ AMRAP
250/200m Row or Ski
40 Walking Lunges
Push Press
1 x 10 Reps
1 x 8 Reps
4 x 4 Reps
*4 Front or Back Squats After Each Set
14′ AMRAP
5 Deadlifts
5 Burpees Over Bar
10 Pullups / 15 Jumping
3 Rounds:
10 Bicep Curls
20 Bent Over Rows Alt.
5 Romanian Deadlifts
3 Thrusters
6-8 Rounds NFT
10 Close Grip Bench (50-75% BW)
8 Walking Lunges Weighted
15 Tuck Ups
15′ to Find Heavy Complex of:
1 Deadlift
1 Hang Clean
2 Deadlifts
2 Hang Cleans
3 Deadlifts
3 Hang Cleans
For Time:
3000m/2500m Row or Ski