The One and ONLY Island Box!
The One and ONLY Island Box!
3 Rounds
10 Alt DB Curl & Press
20 Alt DB Rows
5 Front Squats
5 Romanian Deadlifts
25′ Cap
10 – 1
Bench Press @ 75% BW
Deadlifts @ 100% BW
Strength – Complex
2 Hang Cleans
1 Front Squat
2 Hang Cleans
1 Front Squat
4 Rounds x 2′ AMRAP
14/12 Cal Row / Ski
Max Walking Lunges
2′ Rest
*Work 2′ / Rest 2′ – Score is Cumulative Lunges for all 4 Rounds
Push Press
10 – 10 – 5 – 5 – 5 – 5
Work to Heavy 5RM
16′ AMRAP
600m Run
10 Deadlifts
400m Run
10 Deadlifts
200m Run
10 Deadlifts
*Repeat 200m Run + 10 Deadlifts til Time is up.
Back Squats
6 Rounds x 10 Reps
Start Light and Work Up to Heavy 10RM
12′ AMRAP
10 Cleans (75% of Squat Weight)
25 Abmat Situps
3 Rounds
10 DBL DB Bicep Curls
20 ALT Bent Over Rows
5 Devils Press
25′ Min Cap
15 – 12 – 9 – 6 – 6 – 6 …
CG Bench Press (going up in weight but stay unbroken)
10 HR Pushups with 2 sec Pause at Top
10 Goblet Squats
Deadlifts
15′ to Build to Heavy 3 Rep
15′ AMRAP
10-20-30-40-50……
Step Ups
10 TTB / 15 Knees Above 90
Overhead Press
5 Rounds:
2 Strict Press into 3 Push Press
4 Rounds – 3′ on / 3′ rest
18/14 Cal Row/Ski Buy in Each Round
Then, with Remainder of 3′ – AMRAP of
5 Hang Cleans
5 Burpees Over Bar
Pause Back or Front Squats
4 Sets x 4 Reps
3 Sets x 3 Reps
2 Sets x 2 Reps
*Adding Weight to Reach Heavy 2 Rep. Pause on ALL Reps
12′ AMRAP
25 Abmat Situps
10 Goblet Squats (@25% of Squat Weight Above)
10 Hang DB Snatch
3 Rounds
16 DB Curl & Press
20 Bent Over Rows
5 Devil’s Press
5 Front Squats
WOD – NFT
10 CG Bench
6 D Ball Over Shoulder
2 D Ball Front Squats
