The One and ONLY Island Box!
The One and ONLY Island Box!
WOD 1. 10 Rounds
1:00 Work / 1:00 Rest
50m Run
5 Burpees
5 Push Ups
Use Rest of 1:00 to perform Max Sit Ups**Score is cumulative # of sit ups.
WOD 2. 800m Burden Carry
WOD NOTES:
On WOD 1, you will work for 1 minute, rest for the next minute, work for 1 minute, rest for the next….So, 0:00-1:00 Run, Burpee, Push Up, Sit Ups
1:00-2:00 Rest2:00-3:00 Run, Burpee, Push Ups, Sit Ups
3:00-4:00 Rest
And so on…..Don’t forget Map My Run (see previous post on this) if you need to mark off 50m.Burpees is Chest ALL the way to deck and finishes with jump & clap.Push Ups…..good plank, all the way down and lock out at the top!
On WOD 2, carry something heavyish and awkward.You can do this one first if you like.
Everyday: Warm Up, Reach out for Questions!!!
HOME WOD: Friday, March 27, 2020
*Don’t forget to warm up!
WOD:
3 Rounds:100 DU / 300 Single Jump Rope / 50 Moutain Climbers
25 Dips
25 Jumping Air Squats
10 Reverse Burpees
*If you don’t have a jump rope, you can do 50 mountain climbers. We forgot to show that in the video – ooops*Dips can be on a chair, bench, coffee table…..Keep them as hard as you are able then walk the feet in and break the knees for the scale.*Do GREAT squats…..if we would be yelling at you at the box, then you better drop it low and stand it all the way up just like if we were there with you!!!
🙂 The jump doesn’t have to be high….just get air under your feet.*The reverse burpee is interesting…you can use your hands to push up off the ground….super hard without any assistance for the ballers. You are supposed to jump/clap when you stand up. I had never done those so I needed coaching. LOL.
ASK QUESTIONS if you need to! Text or call us. Let us know how this was for you….If you time it, post up your time/pics/etc….We are still a community!
HOME WOD: Thursday, March 26, 2020
15′ AMRAP:
50m One Arm Suitcase Carry – switch arms at the “turn around”
15 Sumo Deadlift High Pulls
10 Thrusters or Wallballs
WOD Notes:
*Use a “heavy-ish” backpack or duffel, a bucket with heavy stuff in it, a propane tank was lovely…..walk/run about 25m (about 25 “man” steps so a few more if you are a shorty) with it in one hand, switch hands when you turn around.
*You should be able to use the item you carried for the Sumo Deadlift High Pulls. Remember, open the hips before you “high pull”…. 🙂
*Squat deep on your thrusters/wallballs! Just like we are watching you!!!
Power Snatch:
5@50%
4@60%
3@70%
2@80%
1@90%
Metcon – For Time:
400m Run
50 Alt. DB Snatch 50/30
400m Run
50 Weighted Sit Ups
400m Run
50 Pull Ups
400m Run
Skill:
5 Rounds x 10 Reps Each
Barbell Rows
Tempo Pushups
Metcon: For Time (25′ Cap)
25 Burpees
150 Walking Lunge Steps w/ 50/30
25 Burpees
Skill:
Squat Clean & Jerk
5@55%
4@65%
3@75%
2@85%
1@90%
Metcon: 12′ AMRAP
Squat Clean 1-2-3-4-5-6….
Shoulder to OH 2-4-6-8-10-12….
Toes to Bar 3-6-9-12-14-18….
135/95
Deadlifts:
8@45%
5@55/65/75%
3@80/85%
4 RNFT:
5 Plate GTO 45/25
5 Plate Squats
EMOM Ladder:
1 Power Clean 135/85
1 STO
1 Bar Over Burpee
**Each Minute, Add 1 Power Clean for….
2 PC + 1 STO + 2 BOB; 3 PC + 1 STO + 2 BOB; and so on…
7 RNFT-ish:
5 CG Bench
10 DB Push Press (5 per arm) 50/30
200m Run (for time)
Front Squats
8@45%
5@55/65%
3@75/85%
Metcon – 8′ AMRAP
2 DB Cleans 50/30
25′ Walking Lunge
2 Burpees
25′ Walking Lunge
*Add 2 Cleans and 2 Burpees Each Round for:
4 Cleans, Lunge, 4 Burpees, Lunge
6 Cleans, Lunge, 6 Burpees, Lunge
And so on…….
Power Cleans
8@50%
5@55/60/65%
3@70/75%
Metcon: EMOM x 10
1 Clean @80%
2 TTB
*Each Round, Add 2 TTB
*Once You Fail to Complete All the Work in 1:00, Go Back Down
Post WOD Core:
Hollow Rock
Tuck Up
V Up
V Hold
