The One and ONLY Island Box!
The One and ONLY Island Box!
4 Rounds
10 DB Curl & Press
20 DB Rows
:30 One Leg Stand Each Leg
15 per Side Side Plank Hip Lift
20′ Alternating EMOM
1. 10 Wallballs 30/20/14
2. 8 Burpees (:30 Cap)
Push Press
8 Sets x 4 Reps
*Work to Heavy 4
3 Deadlifts at Each Weight
For Time:
21-15-9
Hang Cleans (at 50% of Push Press or 95/65)
200m Run
9-15-21
Deadlifts
100m Run
Strength
3 Sets x 5 Reps
Pause Back Squats
3 Sets x 4 Reps
Back Squats
*Add Weight Each Set to Work to Heavy 4
3 Sets x 3 Reps
Back Squats with Final Weight from Above/Don’t Add Weight in This Set
For Time:
Buy In: 500m Row or Ski
Then, 5 Rounds:
30 DU / 75 Singles
20 Mountain Climbers (2 Count)
Cash Out: 500m Row or Ski (alternate machine from buy in)
Strength
200m OH Carry – one DB
*5 Hang Snatches Every 30 Steps
20′ AMRAP – Team of 3
100 cal Ski
100 cal Row
100m Sprint Relay (2 Runs per person)
3:00 Bar Hang
*Split Work as Needed
Strict Press
6 Sets x 5 Reps
Work to Heavy 5
*6 Reverse Lunges with Each Weight
For Time:
30-20-10
Assault Bike Calories
Push Ups
Double DB Hang Cleans
Rest 2′ between rounds
Hang Cleans
10-8-6-4-4-4
All Sets Unbroken – Work to Heavy 4
16′ AMRAP
3 BMU / 5 CTB Pullups
5 Deadlifts (with final hang clean #)
200m Run
Strict Press
8 Sets x 4 Reps
Work to Heavy 4
*3 Hang Cleans After Each Set
15′ AMRAP
50 Singles
25 Medball Abmat Situps
15 Airsquats to Medball
4 Rounds:
5 DBL DB Curls
5 DBL DB Press
5 Devil Press
20 Flutterkicks 2ct.
18′ AMRAP
5 Close Grip Bench
6 Weighted Walking Lunges
20/17 cal Row or Ski
6 Weighted Walking Lunges
Strength
3 Sets x 5 Reps
Pause Back Squats
Then,
3 Sets x 4 Reps
Back Squats
*Work to Heavy
EMOM x 5 Rounds
3 Back Squats with Final Weight from Above
10′ AMRAP
5 Power Cleans (with 1/2 Weight from Above)
5 Bar Over Burpees
5 Push Ups with 1 Sec Pause at Top
Strength
7 Rounds to Find Heavy Complex of:
2 Deadlifts + 2 Hang Cleans
For Time:
1000m Row
50 One Arm DB Thrusters 40/25
*Switch Arms Every 5 Reps
25 Burpees
