The One and ONLY Island Box!
Backsquats
1 Round x 10 Reps
6 Rounds x 4 Reps
Working to Heavy Unbroken 4
15′ AMRAP
20 DB Snatch
40 Abmat Situps
60 DU / 150 Singles
Hang Power Cleans
10′ to Find Heavy Unbroken 3 RM
20′ AMRAP – Team of 2
600/500m Row or Ski
20 Deadlifts
30 Pullups
40 Push Ups
50 Airsquats
10 Rounds NFT
5 CG Bench Press*
20 DU / 75 Singles
5 Deadlifts*
*Start with a medium weight and build to heavy unbroken 5.
3 Rounds:
10 DBL DB Bicep Curls
20 Alt DB Bent Over Rows
10 Romanian DL
100m Suitcase Carry
25′ AMRAP
500m Row/Ski
30 Medball Situps
30 1 Arm DB Thrusters 40/30
15 HR Pushups with Pause at Top
Split Jerk
Work to Heavy Single
5 Rounds 0f 3′ EMOM – 1:30 On / 1:30 Off
6/5 Cal Bike or 8/7 Cal Ski or 10/9 Row
Remainder of Time = Max Clean & Jerk Reps
12′ to Find Heavy:
Squat Clean to Front Squat
OR
Power Clean to Double Front Squat
15′ AMRAP
20/16 cal Row/Ski
5 Bear Hug D Ball Squats
Rest Exactly 1′
NFT
10-1 CG Bench @50-75%BW
5 per Side Heavy DB Row
10 Weighted Sit ups
Strict Press
8 Rounds x 5 Reps
Work to Heavy Unbroken 5
*1 Pause Squat After Each Set – 5 Second Hold
15′ AMRAP
1000/900m Row or Ski Buy In
Then,
1-2-3-4-5-6…..
Push Jerk
10 Push Ups
30 DU / 75 Singles
3 Rounds:
10 DBL DB Curl
20 Alt DB Row
10 Front Raises
10 Side Raises
10 High Pulls
:30 Bar Hold L Sit
16′ AMRAP
25/20 cal Row or Ski
30 Walking Lunges (35/25 Front Rack)
15 Toes to Bar / Knees to Elbows
10 Walking Lunges (35/25 DB OH)