The One and ONLY Island Box!
The One and ONLY Island Box!
3 Rounds:
10 Alt DB Curl & Press *Switch at Top
10 DBL DB Bent Over Row *1 Sec Pause at Hip/Slow on the Down
10 DB Push Ups
5 Thrusters or Front Squats
NFT – 6-8 Rounds
10 CG Bench *1 Sec Pause at Top & Bottom / Can Be Broken Up
20 DU / 60 Singles
10 Cal Sprint
20′ to Get Heavy Barbell Complex:
Power Clean + Hang Power Clean + Power Clean + Hang Clean + Front Squat
4′ AMRAP X 2 Rounds
20/17 cal Row or Ski
1 – 2 – 3 – 4 – 5 – 6……
Deadlifts
5 – 10 – 15 – 20 – 25 – 30 …..
Air Squats
Push Press
6 Sets x 5 Reps
*3 Front Squats After Each Set
15′ AMRAP
20 Single DB Hang Clean & Press (@30% of Push Press)
25 Abmat Situps
:30 Plank Hold
15′ to Find Heavy Clean Complex:
2 Power Cleans + 2 Hang Cleans
16′ AMRAP
200m Run
20 Knees to Chest
15 Sumo DL High Pulls
Strict Press
20 – 17 – 14 – 11 – 8 – 5 – 5
*Add Weight Each Round
2 Rounds – 4′ On / 5′ Off
750/625m Row or Ski
In Remainder of 4′, Max Goblet Squats (@50% of Strict Press)
Strength:
3 Rounds of:
5 Devils Press
10 DB Curls
20 Alt Bent Over Rows
30′ NFT
10 Close Grip Bench Press (going up – staying unbroken)
10 Weighted Lunge Steps
10 Tuck Ups
:10 V Hold
Push Press
15′ to Find Heavy 3 Rep
For Time:
21 – 15 – 9 – 15 – 21
Deadlifts (@ Push Press #)
Burpees Over Bar
Front Squats
15′ to Find Heavy 5 Rep
*1st Rep of Each Set is Paused
18′ AMRAP
500/450m Row or Ski
20 One Arm DB Thrusters (25% of Front Squat #)
10 Walking Lunges
400m Run
Hang Cleans
15′ to Work to Heavy 5 Rep
14′ AMRAP
200m Run with 1 DB (@20% of Final Clean #)
25 Abmat Sit ups
5 Burpees
