The One and ONLY Island Box!
The One and ONLY Island Box!
Strength – 5 Rounds:
10 Double DB Curls
5 Double DB Front Squats
10 Double DB Bent Over Rows
15′ AMRAP
50 DU / 150 Singles
50 Air squats
50 DU / 150 Singles
40 Push Ups
50 DU / 150 Singles
30 Burpees
Sumo Deadlifts & Strict Pullups
6 Rounds:
5 Sumo Deadlifts with :03 Second Pause at Top
5 Strict Pullups with :01-:02 Pause at Top
16′ Workout:
2000/1800m Row or Ski OR 1 Mile Run Buy In
Then, with Remaining Time AMRAP of:
10 TTB / 15 Knees above 90
20 Walking Lunges
Clean
15′ to Find Heavy 3 Touch & Go
15′ AMRAP
500/450m Row or Ski
5 Squat Cleans or 8 Power Cleans
400m Run
5 Squat Cleans or 8 Power Cleans
Strict Press
20-15-10-5-4-3
Work to Heavy
*3 Pause Squats After Each Set
12′ AMRAP
10 Dbl DB Thrusters
30 Abmat Situps
Warm Up WOD – 3 Rounds:
10 KB Sumo DL
1 Lap Suitcase Carry
3 Pause Goblet Squats
5 Double Push Up Burpees
25′ AMRAP – Team of 2
50/40 Cal Row or Ski
50 Bench Press 135/95
1′ Synchro Plank Hold
Warm Up WOD:
4 Rounds
10 KB Swings Russian 70/53
8 HR Push Ups
10 Jumping Jacks
WOD: For Time:
1-2-3-4-5-6-7-8-9-10
Hang Power Cleans
20 DU / 40 Singles
5 Up Downs
Strength:
6 Rounds
5 Strict Press + 3 Push Press + 2 Pause Front or Back Squats
18′ AMRAP
30/25 Calories Row or Ski
20 One Arm DB Push Press
20 Goblet Squats
20 Knees Above 90
