The One and ONLY Island Box!
The One and ONLY Island Box!
15′ to Find Heavy Complex:
3 Deadlifts
2 Hang Cleans
1 Front Squat
For Time:
21-15-9
Deadlifts
Burpees Over Bar
Push Press
6 Sets x 3 Reps
*3 Back squats at Each Weight
18′ AMRAP
1-2-3-4-5-6-7-8….
Back Squats
20 Medball Flutterkicks
250/200m Row or Ski Sprint
Power Cleans
Work to Heavy 4 Rep – Touch & Go
30′ to Work:
10-9-8-7-6-5-4-3-2-1
Close Grip Bench Press (working up in weight)
10 Hang DB Snatch @ 35% of Power Clean
Thrusters
10-8-6-4
Then, 3 Rounds of 3 Reps
Working up to heavy 3 rep.
Jackie
1000m Row
50 Thrusters 45/35
30 Pullups / 50 Jumping Pullups
4 Rounds:
10 DB Curls R
10 DB Curls L
10 DB Bent Over Row R
10 DB Bent Over Row L
10 DB Deadlifts
1′ Plank Hold
20′ AMRAP
20 KB Sumo DL
20 Abmat Situps
20 Perfect Airsquats
20 Knees to Elbow
Rest 1′, Then Go Again
Strict Press
8 Rounds x 5 Reps
*Add 3 Hang Cleans to Each Weight
10′ AMRAP
1-2-3-4-5-6-7…..
Hang Clean & Jerk
25 DU / 50 Singles
5 HR Pushups with 2 Second Pause at Top
Rest 2′, Then:
1′ Max Hang Clean & Jerks
15′ to Find Heaviest Set of:
1 Backsquat with 5 Second Pause
+ 3 Regular Backsquats
*6 Jumping Lunges After Each Weight
14′ AMRAP
20 Wallballs
20 Walking Lunges
250/200m Row or Ski
4 Rounds:
5 DB Hang Clean & Press/Side
4 Pushup to Row / Side
5 Goblet Squats
Bench Day! 5-8 Rounds
10 CG Bench Press
10 Seated Flys
6 DBall Step Ups / Leg
WOD 1. For Time
21-15-9-15-21
KB Swings Russian
25 DU / 50 Singles
WOD 2. 12′ to Find Heavy
Single Squat Clean or Power Clean
Strict Press
5 Rounds x 6 Reps
*Add 4 Slow Good Mornings + 4 Deadlifts After Each Set
16′ AMRAP
200m Run / 600m Bike / 250m Row or Ski
5 Strict Pullups
150/100m Row or Ski
