The One and ONLY Island Box!
The One and ONLY Island Box!
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
Strength:
Power Cleans
3 Rounds: 4 Rep Touch & Go
3 Rounds: 3 Rep Touch & Go
3 Rounds: 2 Rep Touch & Go
*Getting Heavier Each Round
6 Rounds NFT:
10 CG Bench (50-75% BW)
3 DL (at 2 Rep Power Clean #)
5 Burpees Over Bar
:30 Plank Hold
4 Rounds
10 KB Sumo DL
:20 Hold/Side
5 Buprees with Double Push Up
25 Jumping Jacks
20′ WOD
10-20-30-40-50 Step Ups
2x DU / 3x Singles
5 CTB Pullups
*once work is complete, spend remainder of time Row/Ski for Max Cal
3 Rounds:
10 DB Hang Cleans
5 DB Push Press/Arm
5 Romanian DL
5 Front Squats
Back Squats
5@ 35, 45, 55 & 65%
16′ AMRAP
25/20 cal Row/Ski
30 Abmat Situps
10 Goblet Squats @35% of Backsquat
Choose Your Complex:
A. 3 DL + 2 Hang Cleans + 1 STO
B. 3 DL + 3 Hang Cleans
13′ AMRAP – Team of 3
Max DB Hang Clean & Jerk (@35% of Heaviest Complex Weight)
Other Partners Hold Plank as “Rest”
Team Championship Fight Gone Bad
Team of 3 – 1′ On, Then Switch Leapfrog Style
Wallballs
SDHP
Box Jumps / Step Ups
Push Press
Row or Ski
3 Rounds:
10 Sumo Deadlifts
10 Side Lifts / each side
10 HR Push Ups 2 sec at top70/53
WOD 1. Bench Drop Sets
4 Rounds:
5 CG Bench @ 75% BW
Then, 10-15 CG Bench after Partners Remove Plates for Lighter Set
8′ AMRAP
10 Russian KB Swings
25 DU / 50 Singles
4 Rounds:
10 DB Curl & Press (switch at top)
20 Bent Over Row (1 DB in Row whole time)
5 Front Squats
15 Standing Flys
Push Press
5 Rounds, going up in weight, in following rep scheme:
10-8-6-4-4
14′ AMRAP (Team of 2 or Solo)
40 Medball Abmat Situps
10 Burpees
30 Hang DB Snatch (35% of Push Press)
*If Team, One person works at a time.
