The One and ONLY Island Box!
The One and ONLY Island Box!
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)
Deadlifts
12′ to Work to Heavy 3 Rep
12′ AMRAP
10 Power Cleans (35% of DL weight or 95/65)
5 Burpees Over Bar
5 Front Squats
3′ AMRAP – Just a Bar
1-2-3-4-5-6….
Deadlift
Hang Clean
Strict Press
Back Squat
3 Rounds of 4′ On / 4′ Rest
450/400m Row or Ski
Then, with Remainder of 4′, AMRAP of:
5 Hang Cleans 95/65
4 STO
5 Burpees Over Bar
Quick WOD:
2-4-6-8-10
Push Ups with 2 sec pause at top
Dbl DB Push Press
Dbl DB Bent Over Row
8 Rounds NFT:
8 CG Bench Press @50-100% BW
25 DU / 75 Singles
15/12 cal Sprint Row/Ski/Bike
12′ to Work to Heavy Complex:
3 Tng Deadlifts
Drop Bar and Within 3-5 Seconds
2 Power Cleans
15′ AMRAP
5 Deadlifts
30 Abmat Sit Ups
:30 Plank Hold
Push Press
10-8-6-4-2-2-2
*3 Pause Back Squats at Each Weight
4′ EMOM x 5 Rounds
15/12 Row or ski
6 Walking Lunges
4 Back Squats (@final pp #)
3 Rounds:
10 Double DB Curls
5 Push Up Row
4 Devils Press
3 Thrusters – pause at bottom
12′ AMRAP
2-4-6-8-10….
Squat Cleans (50-100%BW)
200m Run
Strength
Strict Press
6 Rounds x 10 Reps
*6 Lunges at each Weight
10′ WOD
Max Calories Row or Ski or Bike
Strength:
Power Cleans
3 Rounds: 4 Rep Touch & Go
3 Rounds: 3 Rep Touch & Go
3 Rounds: 2 Rep Touch & Go
*Getting Heavier Each Round
6 Rounds NFT:
10 CG Bench (50-75% BW)
3 DL (at 2 Rep Power Clean #)
5 Burpees Over Bar
:30 Plank Hold
