The One and ONLY Island Box!
The One and ONLY Island Box!
Strength:
Strict Press
15′ to Find Heavy 5 Rep
*5 Front Squats at Each Weight
Fun Time:
1:00
Perform 1 Thruster every 10 seconds. Bar rests in OH position after every lift.
ie. :00 – Thruster….Hold OH until :10; Thruster at :10….Hold OH until :20…..Last Thruster at :50….Hold OH until 1:00.
5′ EMOM x 4 Rounds
500/450m Row
30 Knees Above 90
*Get all work done, rest til 5′ mark and go again…..
NFT – 35′ Cap
30 – 25 – 20 – 15 – 10 – 5
Close Grip Bench Press
5 Hang Cleans
15/12 Cal Row or Ski
*Increase # on Bench and Hang Clean Each Round. Increase Speed of Row/Ski Each Round.
Front Squats
15′ to Find Heavy 3 Rep
For Time – 17′ Cap
800m Run
30 Single DB Thrusters (1/4 of Front Squat #)
20 Pull Ups
600m Run
20 DB Thrusters
10 CTB Pull Ups
400m Run
10 DB Thrusters
5 BMU
Strength
I. Curls for the Girls – 3 Rounds
10 Dbl DB Bicep Curls
10 Dbl DB Hang Cleans
10 Dbl DB Rows
20 Bent Over Flys
II. Power Cleans
10′ to Fing Heavy 2 Rep
WOD
15′ AMRAP / Team of 2-3
30 Cal Row or Ski
30 Power Cleans (50% of max clean – avg of team)
30 Burpees Over Bar
Strength:
Weighted Walking Lunges
7 Sets x 10 Reps
*1 or 2 DB…get heavier each round
16′ AMRAP
400m Run
35 Abmat Situps
:30 L Sit Hold
6 Rounds
500m Row or Ski
10 Back Squat
*Goal: Increase speed on row/ski and weight on back squats each round
15′ to Find Heavy Complex of:
3 Deadlifts + 3 Hang Cleans + 3 Front Squats
For Time:
21 – 15 – 9 – 6 – 3
Deadlifts
Chest to Bar Pullups
4 Rounds:
14 Alt DB Curl & Press
20 Alt DB Bent Over Row
3 Devils Presses
24′ AMRAP – Team of 2-3
100 Wallballs 20/14
100 Hang DB Snatch
50 Burpees
*1 Person Works at a Time
35 – 30 – 25 – 20 – 15 – 10
Assault Bike Calories
DU / 3x Singles
Unbroken Bench Press
Push Press
Work to Heavy 5 RM
** :03 Hold at Top of EVERY Rep
FUN Test
Add (2) 45s / (2) 25s to Bar for :30 Front Rack Hold
12′ AMRAP
1000/950m Row or Ski BUY IN
Then, AMRAP:
10 Single DB Strict Press
25 Abmat Situps
5 Strict Pull Ups / :30 Bar Hang
