The One and ONLY Island Box!
The One and ONLY Island Box!
Skill: Strict Press
8@45/55%
6@65%
4@75%
Max @85%
*5 Ring Rows After Each Set
Metcon: 15′ AMRAP
200m Run
7 TTB / 10 Knee to 90
7 STO
Skill: Deadlifts
5@45/55/65/75%
WOD: The Chief
3 Min AMRAP
3 Power Cleans 135/95
6 Push ups
9 Airsquats
Rest 1 Min
Repeat for 5 Total Rounds
Skill: Power Cleans
5@45/55/65%
3@75/85%
Metcon: 15′ AMRAP
25 DU / 50 Singles
20 Abmat Situps
10 Single DB Push Press (5 per Arm) 50/35
200m Run
Skill:
5 Rounds x 10 Reps
Bicep Curls
Tricep Extensions
WOD: 5 Rounds x 4MOM
10/15 Cal Assault Bike
Bike – Rig Walking Lunges
10 Pullups
Rig – Bike Walking Lunges
**See Member FB Page for Home WOD.
Gym WOD:
Skill: Power Cleans
8@50%
5@60/65%
3@70/75%
WOD: Alternating EMOM / 5 Rounds
1. 1 Power Clean 75%+ (add weight each round)
2. 10 TTB
Home WOD:
Skill:
4 Rounds x 6 Reps/Side
Front Rack Lunges
Strict Press
WOD: 10 AMRAP LADDER
2-4-6-8-10….
Hang Power Clean (R)
V Ups/Tuck Ups
Hang Power Clean (L)
Goblet Squats
Follow our YouTube Channel for daily WODs!!
Skill:
1-2-3-4-5
Hollow Rock
Tuck Up
V Up
V Hold (5 seconds each round)
Skill Notes:
1 Hollow Rock, 1 Tuck Up, 1 V up, 5 second V Hold
2 Hollow Rock, 2 Tuck Up, 2 V up, 5 seond V Holdand so on….to 5’s
**Keep the core tight and make a little bowl for the hollow rocks….push the small of the back into the ground.
Metcon:
10′ AMRAP Ladder
2-4-6-8-10…..
Ground to Overhead
Burpees
Front Squat
Metcon Notes:
*Use your plate or ball for ground to overhead and front squats. If you haven’t picked up equipment yet, text me! Remember if you are using the plate, your elbow “pits” will face out at the bottom, then flip the plate to get overhead.*Chest to deck and jump clap finish on the burpees.*You may squat clean the first front squat on each round. Otherwise, clean it, squat deep and stand up nice and tall….KEEP YOUR CHEST UP!
As always, WARM UP before you work out. Reach out if you have questions or comments – we can Facetime for a “form check” if you need one!!!
WOD 1. 10 Rounds
1:00 Work / 1:00 Rest
50m Run
5 Burpees
5 Push Ups
Use Rest of 1:00 to perform Max Sit Ups**Score is cumulative # of sit ups.
WOD 2. 800m Burden Carry
WOD NOTES:
On WOD 1, you will work for 1 minute, rest for the next minute, work for 1 minute, rest for the next….So, 0:00-1:00 Run, Burpee, Push Up, Sit Ups
1:00-2:00 Rest2:00-3:00 Run, Burpee, Push Ups, Sit Ups
3:00-4:00 Rest
And so on…..Don’t forget Map My Run (see previous post on this) if you need to mark off 50m.Burpees is Chest ALL the way to deck and finishes with jump & clap.Push Ups…..good plank, all the way down and lock out at the top!
On WOD 2, carry something heavyish and awkward.You can do this one first if you like.
Everyday: Warm Up, Reach out for Questions!!!
HOME WOD: Friday, March 27, 2020
*Don’t forget to warm up!
WOD:
3 Rounds:100 DU / 300 Single Jump Rope / 50 Moutain Climbers
25 Dips
25 Jumping Air Squats
10 Reverse Burpees
*If you don’t have a jump rope, you can do 50 mountain climbers. We forgot to show that in the video – ooops*Dips can be on a chair, bench, coffee table…..Keep them as hard as you are able then walk the feet in and break the knees for the scale.*Do GREAT squats…..if we would be yelling at you at the box, then you better drop it low and stand it all the way up just like if we were there with you!!!
🙂 The jump doesn’t have to be high….just get air under your feet.*The reverse burpee is interesting…you can use your hands to push up off the ground….super hard without any assistance for the ballers. You are supposed to jump/clap when you stand up. I had never done those so I needed coaching. LOL.
ASK QUESTIONS if you need to! Text or call us. Let us know how this was for you….If you time it, post up your time/pics/etc….We are still a community!
