The One and ONLY Island Box!
1a. Strict Press
10-8-6-4-4
*4 Back Rack Lunge Steps at Each Weight
1b. 1′ Max Push Press
with # of Heaviest 4 from 1a.
WOD: 12′ AMRAP
40 Abmat Situps
40 Walking Lunges
:40 Bar Hang
3 Rounds:
10 Front Raises
10 Side Raises
10 High Pulls
10/Arm Bent Over Row
5 Goblet Squats
10′ to Find Heavy Complex of:
Power Clean
Power or Squat Clean
Hang Power or Hang Squat Clean
12′ AMRAP
500/450m Row or Ski
2 Rounds of:
5 Deadlifts
5 Burpees over Bar
1 Clean
4 Rounds:
10 DB Hang Cleans
20 Alt Bent Over Rows
5 Burpee Deadlift
:05 Bottom Squat Hold
10′ to Work to Heavy
5 Rep Back squat
(Lift every 2′)
1′ EMOM x 10 Rounds
1 Back squat
(After Round 5, You May Add Weight Each Round)
Barbell Complex:
3 Hang Cleans
2 Deadlifts
1 Hang Clean
14′ AMRAP
10 DB Hang Clean & Press (5/arm)
30 Abmat Situps
:30 Plank Hold
5 Goblet Squats
Split Jerk
Work to Heavy Single
14′ AMRAP
300/250m Row or Ski
20 Walking Lunges
10 Deadlifts
10 TTB
15′ AMRAP
30 DU / 60 Singles
20 DB Hang Snatch 50/35
10 Goblet Squats
5 Burpees
5 Sets x 5 Reps
Front Squats
*Work to Heavy 5
25′ AMRAP
400m Run
15 Pull Ups
30 Walking Lunges
500m Ski / 1500 m Bike
3 Rounds:
10 Side Raise
10 Front Raise
10 High Pull
10 Sumo DL
3 Goblet Squats
6-8 Rounds NFT
5 Thrusters
10 CG Bench
20 V Ups
:30 Plank Hold
30 DU / 60 Singles
4 Rounds:
10 DB Curls Top Half
10 DB Curls Bottom Half
20 Alt DB Rows
3 Devils Press
3 Rounds:
3′ Max Calories Assault Bike
1′ Rest
3′ AMRAP of:
10 Airsquats
5 HR Push ups
15 Russian KB Swings
1′ Rest