The One and ONLY Island Box!
The One and ONLY Island Box!
Push Press
5 Sets x 10 Reps
*Going Up in Weight Each Round
20′ AMRAP
30 Abmat Situps
20 Alt DB Hang Clean & Jerk (30-50% of Push Press #)
10 Goblet Squats
Strength/Skill:
15′ to Find a Solid 3 Rep Clean
15′ AMRAP
1000/900m Row or Ski
Then:
2 – 4 – 6 – 8 – 10 …..
Deadlifts (w/3 Rep Clean #)
Burpees Over Bar
HR Push Ups (Pause at Top)
5 Rounds
250/200m Row / Ski
30′ Suitcase Carry
15 Knees to Chest
30′ Suitcase Carry
Strict Press
3 Attempts – 20 Reps Unbroken
Back Squats
3 Sets x 10 Reps
3 Sets x 5 Reps
*Add Weight Each Round
For Time
40 – 30 – 20
Wallballs
30 – 20 – 10
Pull Ups
2 Rounds
15 Plate GTO
5 Halos Each Direction
20 Plate Pressed Flutterkicks (2 Ct)
NFT AMRAP
5 Pause (2 Seconds at Bottom & Top) CG Bench Press
4 DL
3 Hang Cleans
2 Front Squats
1 STO
*Add Weight Each Round
3 Rounds
15 Light American KB Swings
5 Goblet Squats
20 Mtn Climbers
5 Rounds
500/450m Row
100 Single Unders
15 HR Push Ups
Strict Press INTO Push Press
9 … 1
8 … 2
7 … 3
6 … 4
5 … 5
4 … 6
3 … 7
2 … 8
1 … 9
14′ AMRAP
10-20-30-40…..
Step Ups
Walking Lunges
Seconds in Bar Hang
Pause Back Squats
6 Sets x 5 Reps (3 Second Pause at Bottom)
*Work to Heavy
12′ AMRAP
5 Devils Press (50% of Squat in 2 DB)
25 Tuck Ups
:30 Plank
3 Rounds:
20 Alt DB Curls
20 Alt DB Bent Over Rows
10 Slow DB Bent Over Flys
5-10 Strict Pull Ups
Rowing Intervals – For Cumulative Calories
4′ Row
6′ Rest
3′ Row
5′ Rest
2′ Row
4′ Rest
1′ Row
3 Rounds:
10 Plate GTO
5 Halos each direction
5 Front Squats
20 Floor Presses
30′ AMRAPish
10 Unbroken CG Bench
10 Unbroken DL
10 Calories
*Add weight each round on Bench/DL, but stay unbroken
