The One and ONLY Island Box!
The One and ONLY Island Box!
Strength
4 Rounds
16 Alt DB Curls
5 DB Burpees
5 Front Squats
A. 8′ to Find Heavy 2 Rep Squat Clean
B. 2′ Test and Load for WOD
C. 10′ AMRAP
1-2-3-4-5…..
Squat or Power Cleans
2x Burpee Over Bar
200m Run
Strict Press
6 Sets x 8 Reps
Start at 35% and Work to Heavy
*3 Slow Deadlifts at Each Weight
16′ AMRAP
1000/950m Row Buy In
5 Rounds:
20 Abmat Situps
10 T Pushups
500/425m Ski
Max Rounds in Remaining Time of:
20 Abmat Situps
10 T Pushups
Mobility/Strength
3 Rounds
KB Airplane – 5 Rotations per Leg
1 Leg Romainian DL w/Reverse Lunge – 5 per Leg
10 American KB Swings
10′ AMRAP
25 DU
30 Step Ups
Strength
8 Sets x 4 Front Squats
Start at 35% and Work to Heavy
15′ AMRAP
200m Run
10 Toes to Bar
10 DB Push Press – 5 R / 5 L 75/50
10′ to Get Heavy:
Power Clean + 2 Hang Cleans
15′ AMRAP
400m Run
10 Sumo Dead Lift
5 Burpees Over Bar
4 Rounds
5 Bicep Curl & Press
OH Walk
5 Bicep Curl & Press
OH Walk
5 Devils Press
22′ for 5-8 Rounds:
10 CG Bench @65%BW
25 Abmat Situps
:30 L Sit Hang
5 Rounds – Alternating EMOM
10 Wallballs
10 Push Ups
20 DU / 40 Singles
For Time:
50 Wallballs
50 Push Ups
100 DU / 200 Singles
Push Press
3 Sets x 10 Reps
3 Sets x 5 Reps
*4 Deadlifts at Each Weight
12′ AMRAP
20 Weighted Sit Ups
6 Seated Leg Lifts Over DB / Side
6 DB Floor Press / Side
20 Flutterkicks
5 Burpees
