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Carbon the week of 7.31.17

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Monday:

A: 3 Rounds – not for Time (12 minute Cap)

4-6 Strict Pull-Ups (Weighted if needed)
6-8 Half Kneeling Single-Arm Shoulder Press/side
8-10 Single-Leg Romanian Deadlift/side

*Rest as needed in between exercises & sets*

B: AMRAP-22m*

50 Jump Rope
8 Push-Ups
10 DB or KB Front Rack Squats**
12 Hanging Leg Raises
14 Weighted Step-Ups (7/side)
50 Jump Rope

*Every 3 minutes – STOP and perform 8 Burpees
**Holding a Dumbbell or Kettlebell in each hand

 


 

Tuesday:

A: 4 Rounds: (30 minute Cap)

400m Run
20 KB Swings
15 Ring Rows
10 Box Jumps
15 DB Push Press
20 Overhead Walking Lunges w/Plate
500m Row

B: For Completion:

20 V-Ups
30 Supermans
40 Seated L-Sit Leg Raises
50 Hollow Rocks (Back/Forth = 1)

 


 

Wednesday:

A: EMOM-24m

Min-1:  40m Farmer Carry
Min-2:  60m Sled Push
Min-3:  100m Run + 8 Air Squats
Min-4:  3 Tire Flips

B: Cool-Down

800m Run or 1,000m Row

 


 

Thursday:

For Time: (35 min Cap)

500m Row
20 Jumping Lunges
10 Push-Ups
5 Burpee Broad Jumps

500m Row
18 Jumping Lunges
12 Push-Ups
7 Burpee Broad Jumps

500m Row
16 Jumping Lunges
14 Push-Ups
9 Burpee Broad Jumps

500m Row
14 Jumping Lunges
16 Push-Ups
11 Burpee Broad Jumps

500m Row
12 Jumping Lunges
14 Push-Ups
13 Burpee Broad Jumps

500m Row
10 Jumping Lunges
12 Push-Ups
15 Burpee Broad Jumps

500m Row
8 Jumping Lunges
10 Push-Ups
17 Burpee Broad Jumps

 


 

Friday:

A: Every 4 minutes – for 6 Rounds of each:

60 Jump Rope
10 Pull-Ups
10 DB Thrusters
10 Box Jumps
10 Med-Ball Cleans

B: 3 Sets – Not for Time:

6-8 DB Rows/side
8-10 Push-Ups
10 Goblet Squats