The One and ONLY Island Box!
15 min AMRAP
10 Over Head Walking Lunges 45/25 plate
10 1 Arm DB Snatches (5 per arm) 35/20
200m Run
20 Mountain Climbers (2ct)
15 Min AMRAP of
5 Wallball 20#/14#
10 Step ups 24″/20″
5 Power Cleans 135/95
200m Run
*if you drop the wallball start over @ 1 rep
Deck Of Cards
Hearts——Plank Up/Downs
Diamonds—Star Jumps
Clubs——-Knees to Elbows
Spades—–Burpees
Numbered cards-same
Jack=11
Queen=12
King=13
Ace=15
Jokers are 400m runs
MURPH
1 mile run
100 pullups
200 pushups
300 squats
1 mile run
Have Fun!!!!!
“Stations”
1 min on, 1 min off
4 rounds
Du’s
Wallball 20/14
Stepups 24/20
You have on min to get max reps at each station.
once through the 3 excercises that is 1 round.
DB Pushpress, DB Deadlift, Flutterkick Ladder
5 Db Pushpress
10 Db Deadlifts
100 Flutterkicks
Start with 25lb Dbs
after each round go up 5lbs
until you finish with the 50lb Db.
Should be 5 rounds.
150 KB Swings 53/35 for time
–everytime you stop to rest or set the KB down you must run 400m!
Cool Down is 200m run Front then 200m run Backwards
5 rounds of
9 Power Cleans 95/50
12 Front Squats 95/50
15 Box Jumps 24/20
200m Run