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Carbon the week of 7.10.17

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Monday:

A: Rowing Intervals:

10 Rounds – For max Calories
40 seconds work, 20 seconds rest

B: Every 2 minutes – for 4 Rounds of each:

Station-1: 200m Run + 8 Burpees

Station-2: 12 Pull-Ups + 12 Goblet Squats

Station-3: 3 Tire Flips + 20 KB Swings

 


 

Tuesday:

3 Rounds for Time: (35 min Cap)

60 Second Plank
20 Alternating Step-Ups w/Weight
50 Jump Rope
30 Second Side Plank (L)
40 Jumping Lunges
40 Calorie Row
30 Second Side Plank (R)
50 KB Swings
20 Wall Balls
60 Mountain Climbers

 


 

Wednesday:

A: 3 Sets – Not For Time (15 min Cap)

10 Kettlebell Stiff Leg Deadlifts
8 DB Rows/side
6-8 Side Lying Hip Bridges/side

B: EMOM-21m

Min-1:  12 Goblet Squats
Min-2:  10 Push-Ups + 30 Jump Rope
Min-3:  10 DB Push Press

 


 

Thursday:

A: (20 min Cap)

50 Calorie Row
25 Burpees over the Rower

40 Calorie Row
20 Burpees over the Rower

30 Calorie Row
15 Burpees over the Rower

20 Calorie Row
10 Burpees over the Rower

10 Calorie Row
5 Burpees over the Rower

B: For Completion

30-40 Seated L-Sit Leg Lifts
20-30 Flutter Kicks
10-20 Russian Twists

 


 

Friday:

A: 3 Sets for Time

60m Sled Push
30 Walking Lunges (Bodyweight)
200m Recovery Jog

B:

2 Rounds

800m Run
60 second Plank

400m Run
60 second Plank

200m Run
60 second Plank