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Carbon the week of 7.17.17

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Monday:

5 Rounds For Time

200m Row*
12 Med-Ball Cleans
10 Renegade Rows (5/side)
8 DB Thrusters
6 Burpee Broad Jumps

*Add 200m to Row each Round*

 


 

Tuesday:

EMOM-16m

Min-1:  100m Run + 5 Burpees
Min-2:  20 KB Swings
Min-3:  12 Box Jumps
Min-4:  Rest

Rest 4 minutes, Then…

2 Rounds for Time:

20 V-Ups
40 Wall Balls
60 Walking Lunges
80 Jump Rope

 


 

Wednesday:

A: 3 Rounds

10-12 DB Row/side
8 Single-Leg Deadlift/side
8 DB or KB Side Lunges

B: For Time: (30 min Cap)

100m Row
5 Push-Ups
20 Step-Ups

200m Row
7 Push-Ups
18 Step-Ups

300m Row
9 Push-Ups
16 Step-Ups

400m Row
11 Push-Ups
14 Step-Ups

500m Row
13 Push-Ups
12 Step-Ups

600m Row
15 Push-Ups
10 Step-Ups

700m Row
17 Push-Ups
8 Step-Ups

800m Row
19 Push-Ups
6 Step-Ups

 


 

Thursday:

A: Every 2 minutes – For 4 Rounds of Each

Station-1:  200m Medicine Ball Run

Station-2:  12 Push-Ups + 8 Medicine Ball Cleans

Station-3:  3 Tire Flips + 16 Medicine Ball Walking Lunges

Station-4:  60 Jump Rope + 10 DB Push-Press

B: For Completion

30 V-Ups
30 Seated L-Sit Leg Lifts
20 Supermans

 


 

Friday:

A: AMRAP-20m

5 Tire Flips
400m Run
10 Air Squats
20 KB Swings

B: 3 Sets – Not for Time (10 min Cap)

20 Banded PVC Tricep Extensions
6-8 Strict Chin-Ups
10 DB Hammer Curls