The One and ONLY Island Box!
Cleans
12′ to Find Heaviest Power or Squat Clean
25′ AMRAP – Team of 3
15 Cal Row or Ski
10 Burpees
20 Wallballs
30 DU / 50 Singles
3 Rounds
18 Alt DB Clean &Press
20 Alt DB Rows
10 Romanian DL1
16′ to Work:
Buy In: 50/40 cal Row or Ski
Then AMRAP of,
25 Abmat Situps
10 Devils Press
Strict Press & Barbell Rows
7 Sets x 5 Reps of Each
The Chief
5 Rounds of 3′ AMRAP – 1′ Rest Between Rounds
3 Power Cleans 135/95
6 Push Ups
9 Air Squats
Strict Press to Push Press
*Work Up in Weight Each Round
6 Strict – 4 Push
5 Strict – 5 Push
4 Strict – 6 Push
3 Strict – 7 Push
2 Strict – 8 Push
1 Strict – 9 Push
18′ AMRAP – Team of 2
200m Farmer’s Carry
50 Goblet Squats
10 Synchro Burpees
Weighted Lunges
15′ to Find Heavy 8 Steps
14′ AMRAP
200m Run
20 Toes to Bar / 30 Knees Above 90
For Load – 25′ Cap
10 – 9 – 8 – 7 – 6 – 5 – 4 – 3 – 2 – 1
Bench Press @ 75% BW
Deadlift @ 100% BW
Strict Press
3 Sets x 10 Reps
3 Sets x 5 Reps
Start Light, Work Up
*3 Hang Cleans After Every Set
15′ AMRAP
10 Hang Clean & Jerk
30 Abmat Situps
:30 Plank Hold
Strength:
3 Rounds
10 Dbl DB Curls
20 Bent Over Rows
5 Devil’s Presses
5-10 Strict Pullups
15′ AMRAP
30/25 Cal Row/Ski
30 Hang Single DB Cleans
30 Wallballs