The One and ONLY Island Box!
The One and ONLY Island Box!
It can be Squat Clean or Power Clean
Get warmed up with pretty heavy weight (about 10-15 lifts) Then go REALLY Heavy for about 7 lifts.
CORE
100 Plate Spins
RUCK WOD
50 KB Shoulder Shrugs 70/53/35
Warm-up WOD
5 mins of Burpees…How many can you do?
Chest to Deck…Toes to 25# Plate touch.
You will have a counter so you don’t have to think!!
WOD
10 min Amrap
5 Snatch 75/55/35
10 Overhead Squats
15 Double Unders/ 45 Singles
CORE
25 Dragon Flags
RUCK WOD
800m Run…Heaviest weight vest you can Handle. 45-20#
Our Michael Giery is heading out to Jackson Hole for some “Royal sewing of the Oats”. Let’s send him off right!
WOD “Giery”
20-15-10-5
Row for Cal
OWL 45/25
Bumper Plate Side Taps (2ct)
Pullups
CORE
50 V-Situps
Ruck Wod
400m KB Carry 53/35/25 (Each Hand)
Set them down…10 Air squats!
Buy-in 1000m ROW
then 10-8-6-4-2
Kb Waist Circles (Both Directions) Kb Swings around your waist…Dont worry I will show you!
Goblet Squats 70/53/35
Jumping Lunges (2ct)
CORE
100 Flutterkicks (2ct BIG)
RUCK WOD
100 Calf Raises…Toes on a 25# plate (use a PVC for stability if needed)
WOD 1
1 minute on, Rest 1 min for Max reps
Abmat Situps
Push Press 75/55
Back Squats 75/55
Hang Clean 75/55
Pushups (HR)
Rest a few minutes then
WOD 2
400m Sprint
Rest a Few min then,
WOD 3
Max WATTS on the Rower
Go for about 3-5 Attempts
Happy New Year. This is gonna be a Fun Day. Come in, do what you can, Go play!
WOD 1
39 Wall Balls 20/14 to 10′
39 Doubleunders/ 108 Singles
3 Tire Flip 600/400 (Partner help is acceptable)
39 Over Box Jumps
39 Du’s/108 Singles
3 Tire Flips
39 Burpees
39 Du’s/108 singles
3 Tire Flips
REST 10 mins…or so!
WOD 2
39 Deadlifts @ Bodywieght
Max unbroken Front Squats 100% BW/75% BW…(Can be taken from rack or partners)
Max unbroken OHS Same weights.
REST 10 mins…or so!
WOD 3
400m RUCK 135/115/95/75
Everytime you put bar down…5 Squat Cleans
Cash out with 39 Calorie Row!
Barbell 10 reps 3-Position Snatch 75/55 (Power, Hang, Pocket)
WOD 10 min Amrap
10 Medball Cleans
10 Medball sidetaps
10 Medball Abmats
10 Double Unders/ 40 singles
CORE 8 Intervals
Tabata Plank
RuckWod
2 x 10 Log Presses…Yes you need some partners!
WOD Partner DT
12 Min Amrap of “DT”
12 Deadlifts 155/110
9 Hang Cleans
6 Push Jerks
Alternate Partner each round!
RX—155/110
I—–135/95
II—-115/85
III—95/65
RuckWOD
200m Farmers Carry 35/25 Plates ***Use finger Pinch ONLY***
100 BIG Flutterkicks (2ct)
W/U 5 EVO Bear Complex
Mobility Bar Arm Strecth
WOD 21 min AMRAP
12 Floor Presses
21 BIG Flutterkicks (2ct-Bar Pressed)
12 Dough Rollers
200m Run…..or……200 Jumprope!
WOD Option 1 Championship Team Fight Gone Bad
Team of 3…1 min each, Team members rotate through 5 rounds with no rest.
Wall Ball 20/14
Sumo Deadlift Highpull 75/55
Box Jumps 20″
Push Press 75/55
Row for calories
WOD Option 2
21-18-15-12-9-6-3
Sumo Deadlift High Pull 75/55
Push Press 75/55
