The One and ONLY Island Box!
Barbell Complex:
3 Hang Cleans
2 Deadlifts
1 Hang Clean
14′ AMRAP
10 DB Hang Clean & Press (5/arm)
30 Abmat Situps
:30 Plank Hold
5 Goblet Squats
Split Jerk
Work to Heavy Single
14′ AMRAP
300/250m Row or Ski
20 Walking Lunges
10 Deadlifts
10 TTB
15′ AMRAP
30 DU / 60 Singles
20 DB Hang Snatch 50/35
10 Goblet Squats
5 Burpees
5 Sets x 5 Reps
Front Squats
*Work to Heavy 5
25′ AMRAP
400m Run
15 Pull Ups
30 Walking Lunges
500m Ski / 1500 m Bike
3 Rounds:
10 Side Raise
10 Front Raise
10 High Pull
10 Sumo DL
3 Goblet Squats
6-8 Rounds NFT
5 Thrusters
10 CG Bench
20 V Ups
:30 Plank Hold
30 DU / 60 Singles
4 Rounds:
10 DB Curls Top Half
10 DB Curls Bottom Half
20 Alt DB Rows
3 Devils Press
3 Rounds:
3′ Max Calories Assault Bike
1′ Rest
3′ AMRAP of:
10 Airsquats
5 HR Push ups
15 Russian KB Swings
1′ Rest
15′ to Find Heavy Complex:
3 Deadlifts
2 Hang Cleans
1 Front Squat
For Time:
21-15-9
Deadlifts
Burpees Over Bar
Push Press
6 Sets x 3 Reps
*3 Back squats at Each Weight
18′ AMRAP
1-2-3-4-5-6-7-8….
Back Squats
20 Medball Flutterkicks
250/200m Row or Ski Sprint
Power Cleans
Work to Heavy 4 Rep – Touch & Go
30′ to Work:
10-9-8-7-6-5-4-3-2-1
Close Grip Bench Press (working up in weight)
10 Hang DB Snatch @ 35% of Power Clean
Thrusters
10-8-6-4
Then, 3 Rounds of 3 Reps
Working up to heavy 3 rep.
Jackie
1000m Row
50 Thrusters 45/35
30 Pullups / 50 Jumping Pullups