The One and ONLY Island Box!
The One and ONLY Island Box!
For Time:
40-30-20-10
Close Grip Bench @ 40% of 1RM
80-60-40-20
Step Ups 20″ Box
Backsquats
10 @35%
8@45%
6@55%
Alt. EMOM x 4
1. 5 Backsquats @ 55%
2. 6 Weighted Lunge Steps
WOD: 10′ AMRAP Ladder
2-4-6-8-10-12……
Burpee to Plate
Plate GTO 45/35
15 Sit ups
Strict Press
10@35%
8@45/55%
5@65/75%
*5 Bent Over, Below the Knee, Barbell Rows After Each Set
WOD: 10′ AMRAP
21 Deadlifts
15 Shoulder to Overhead
9 T-Push Ups
:30 Rest
Front Squats:
8@35/45/50/55/60%
WOD: For Time:
6-9-12
Hang Squat Cleans
12-9-6
Burpees over the Bar
50 DU / 150 Singles
Team of 2-3 / 28′ AMRAP
10 DB Hang Snatch 70/50
10 Wallballs
100m Run
10 TTB
5 Burpees
(Alternate Movements)
Skill: Push Up Challenge
WOD: NFT
10-8-6-4-2-2-2-2…CG Bench
15 Weighted Sit Ups
5 Seated DB Strict Press/Arm
Hang Power Cleans
5@35, 45, 55%
For Time:
500/450m Row Buy In
21 Hang Power Cleans 135/85
9 Jumping Air Squats
400m Run
15 Hang Power Cleans
15 Jumping Air Squats
400m Run
9 Hang Power Cleans
21 Jumping Air Squats
200m Run w/Plate Cash Out
Backsquats:
20 @ 25/35/45%
Then, Attempt 20 Rep Max
WOD: For Time:
60-40-20
DU
30-20-10
DB Push Press 50/30
15-10-5
Burpee DB Deadlift
Strength:
3 Deadlifts + 1 Power Clean = 1 Rep
35% of Power Clean x 3 Reps
45% of Power Clean x 2 Reps
55% of Power Clean x 2 Reps
65% of Power Clean x 1 Rep
Then, Choose One:
A: 3 Attempts (1 Rep Each) to Get Heavy
B: 3 More Reps at 65%
WOD: For Time:
A. Using Weight You got in A Above
2 Rounds of
500/450 m Row
4 Rounds: 5 Deadlifts & 5 Burpee Over Bar
OR
B. Using Your 65% Like B Above
2 Rounds of
500/450m Row
3 Rounds: 15 Deadlifts & 5 Burpees
10 Rounds Not for Time
5 CG Bench Press (Getting Heavier)
10 American KB Swings 53/35
10 Step Ups with Double DB Hold 35/20
