The One and ONLY Island Box!
The One and ONLY Island Box!
SwoleFest:
6 x 8
DB Bench
DB Row
DB Pullover
Metcon:
4 RFT – 20′ Cap
15 One Arm Russian KB Swings 53/44
5 Goblet Squats
25 Abmat Situps
15 One Arm Russian KB Swings
5 Goblet Squats
20 Plate Floor Press 45/35
5 Burpee to Plate
Metcon
0:00-5:00:
1 RM CNJ
5:00-10:00:
800m Run
10:00-25:00:
5 Rounds
3 BMU
20 Jumping Squats
30 DU
25:00-30:00:
800m Run
30:00-35:00:
1 RM CNJ
Open WOD 20.5
40 Ring Muscle Ups
80 Calorie Row
120 Wall Balls 20/14
WOD 1.
DB Hang Snatch, Walking Lunge Ladder
WOD 2.
5-7 Rounds Not For Time
5 Close Grip Bench Press
25 Abmat Sit Ups
5 Strict L-Sit Raises
100m Run
Hang Clean & Push Jerk
5@50%
4@60^
3@70/75%
2@80/85%
16′ AMRAP
1000′ Row buy in
-then-
10 Hang Clean
10 Front Squats
10 STO
135/95
Back Squats
8 @ 45/50/55/60/65/70%
Metcon – 20′ AMRAP
200m Run
50 DU
10 Pullups
20 Push ups
30 Air squats
Power Snatch
5@50/55%
4@60/65%
3@70/75%
Metcon – 14′ AMRAP
1 Lap Overhead Plate Carry 45/35
10 Snatch 95/65
10 T2B
5 OHS
20.4
20′ Cap
30 Box Jumps
15 Clean & Jerk
30 Box Jumps
15 Clean & Jerk
30 Box Jumps
10 Clean & Jerk
30 Pistols
10 Clean & Jerk
30 Pistols
5 Clean & Jerk
30 Pistols
5 Clean & Jerk
Hang Power Clean
5@50%
4@60%
3@70/75%
2@80/85%
Front Squat
8@45%
5@55/65/75/80%
1 Mile Run OR 2000m Row for Time
Push Press
8 reps each at 45/50/55/60/65/70%
*5 Strict Pull Ups After Each Set
Metcon – 15′ AMRAP
15 Bupee Box Overs 24/20
15 TTB
1 Rope Climb
