The One and ONLY Island Box!
6 Rounds
5 Strict Press + 6 Reverse Lunge Steps
For Time (15′ Cap)
1000/900m Row or Ski
100 Walking Lunges
500/450m Row or Ski
50 Walking Lunges
Back Squats
5 Attempts to Find 10 Rep Max
18′ AMRAP
750/600m Row or Ski
4 Rounds:
20 Abmat Situps
5 Burpees
5 Pull Ups
Power Clean
Warm Up to 50-100% Body Weight
Bench Press
Warm Up to 50-100% Body Weight
For Time (30′ Cap)
10-9-8-7-6-5-4-3-2-1
Bench Press
Power Cleans
10/8 Cal Sprint Row or Ski
Back Squats
4 Rounds x 3 Reps – Pause Squats
4 Rounds x 5 Reps – No Pause
Work to Heavy
14′ AMRAP
200m Run
10 TTB / 15 Knee Above 90
10 Sumo DL with 1/2 of Back Squat #
5 Rounds:
10 Weighted Pull Ups
10 DB Curl & Press
10 Bent Over Flys
10 High Pulls
18′ AMRAP
10 HR Push Ups
20 Hang DB Snatches 50/30
20/15 cal Bike or Ski
30 Airsquats
Push Press + Hang Clean
8 Rounds x 3 Reps of Each
Build to Heavy
12′ AMRAP
2-4-6-8-10-12…..
Deadlifts
Bar Over Burpees
20 Abmat Situps
25′ AMRAP
30/25 Cal Assault Bike
10 DBall Over Box
100m Farmer Carry
4 Rounds:
10 Alt DB Curl & Press
20 Alt DB Bent Over Row
5 DB Burpee DL
5 DB Front Squats
20′ to Build to Heavy
5 Rep Bench
1 Rep Clean
20′ to Work to Heavy
3 Rep Back Squat
12′ AMRAP
1-2-3-4-5-6-7-8-9-10……
Hand Release Burpees
10 DU / 25 Singles