The One and ONLY Island Box!
The One and ONLY Island Box!
Alternating EMOM
1. 20 DU / 50 Singles
2. 5 Burpees
3. :45 Plank
NFT 6-8 Rounds
5 CG Bench
10 American KB Swings
5 Goblet Squats
Hang Clean & Jerk
4 Attempts to Find Heavy 10 Rep Unbroken
3 Rounds
1′ On / 2′ Rest
Max DBL DB Weighted Step Overs
1a. Push Press:
10-8-6-4-4-4
Going up in # each round
*2 Pause Backsquats at each weight
1b. Back squats
Using heaviest weight from above, do an unbroken set of back squats.
15′ AMRAP
35/30 Cal Row or Ski
3 Rounds:
10 TTB
10 HR Push ups
10 Airsquats
NFT (6-8 Rounds)
10 CG Bench Press
DB Complex of:
5 DBL DB Deadlifts
4 DBL DB Hang Cleans
3 DBL DB Front Squats
2 DBL DB Push Press
*Work your way up in # on the DB Complex. Bench = Heavy but Unbroken.
Endurance Repeats
4 Rounds:
3′ Max Cal Row or Ski
5′ Rest
1a. Strict Press
10-8-6-4-4
*4 Back Rack Lunge Steps at Each Weight
1b. 1′ Max Push Press
with # of Heaviest 4 from 1a.
WOD: 12′ AMRAP
40 Abmat Situps
40 Walking Lunges
:40 Bar Hang
3 Rounds:
10 Front Raises
10 Side Raises
10 High Pulls
10/Arm Bent Over Row
5 Goblet Squats
10′ to Find Heavy Complex of:
Power Clean
Power or Squat Clean
Hang Power or Hang Squat Clean
12′ AMRAP
500/450m Row or Ski
2 Rounds of:
5 Deadlifts
5 Burpees over Bar
1 Clean
4 Rounds:
10 DB Hang Cleans
20 Alt Bent Over Rows
5 Burpee Deadlift
:05 Bottom Squat Hold
10′ to Work to Heavy
5 Rep Back squat
(Lift every 2′)
1′ EMOM x 10 Rounds
1 Back squat
(After Round 5, You May Add Weight Each Round)
