The One and ONLY Island Box!
The One and ONLY Island Box!
Strict Press
8 Rounds x 5 Reps
Work to Heavy Unbroken 5
*1 Pause Squat After Each Set – 5 Second Hold
15′ AMRAP
1000/900m Row or Ski Buy In
Then,
1-2-3-4-5-6…..
Push Jerk
10 Push Ups
30 DU / 75 Singles
3 Rounds:
10 DBL DB Curl
20 Alt DB Row
10 Front Raises
10 Side Raises
10 High Pulls
:30 Bar Hold L Sit
16′ AMRAP
25/20 cal Row or Ski
30 Walking Lunges (35/25 Front Rack)
15 Toes to Bar / Knees to Elbows
10 Walking Lunges (35/25 DB OH)
Deadlifts
12′ to Work to Heavy 3 Rep
12′ AMRAP
10 Power Cleans (35% of DL weight or 95/65)
5 Burpees Over Bar
5 Front Squats
3′ AMRAP – Just a Bar
1-2-3-4-5-6….
Deadlift
Hang Clean
Strict Press
Back Squat
3 Rounds of 4′ On / 4′ Rest
450/400m Row or Ski
Then, with Remainder of 4′, AMRAP of:
5 Hang Cleans 95/65
4 STO
5 Burpees Over Bar
Quick WOD:
2-4-6-8-10
Push Ups with 2 sec pause at top
Dbl DB Push Press
Dbl DB Bent Over Row
8 Rounds NFT:
8 CG Bench Press @50-100% BW
25 DU / 75 Singles
15/12 cal Sprint Row/Ski/Bike
12′ to Work to Heavy Complex:
3 Tng Deadlifts
Drop Bar and Within 3-5 Seconds
2 Power Cleans
15′ AMRAP
5 Deadlifts
30 Abmat Sit Ups
:30 Plank Hold
Push Press
10-8-6-4-2-2-2
*3 Pause Back Squats at Each Weight
4′ EMOM x 5 Rounds
15/12 Row or ski
6 Walking Lunges
4 Back Squats (@final pp #)
3 Rounds:
10 Double DB Curls
5 Push Up Row
4 Devils Press
3 Thrusters – pause at bottom
12′ AMRAP
2-4-6-8-10….
Squat Cleans (50-100%BW)
200m Run
Strength
Strict Press
6 Rounds x 10 Reps
*6 Lunges at each Weight
10′ WOD
Max Calories Row or Ski or Bike
