Blog Search

Carbon the week of 8.21.17

By: 0

Monday:

A: 6 Attempts to find Fastest 100m Row time (10 minutes)
B: Every 2 minutes – for 4 Rounds of each:

Station-1:  250m Row + 8 Burpees

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

Station-3:  8 Weighted Step-Ups + 20 KB Swings

 


 

Tuesday:

3 Rounds for Time: (35 min Cap)

10 Toes-to-Bar
20 Box Jumps
30 Push-Ups
40 Jumping Lunges
50 Calorie Row
40 Wall-Balls
30 Ring Rows
20 Step-Ups (10/side)
10 Burpees

 


 

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 Front Rack DB Squats
Min-2:  10 Push-Ups + 40 Jump Rope
Min-3:  10 DB Push Press

 


 

Thursday:

A: (20 min Cap)

800m Run
25 Burpees

600m Run
20 Burpees

400m Run
15 Burpees

300m Run
10 Burpees

200m Run
5 Burpees

B: For Completion

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

 


 

Friday:

A: 4 Sets for Time

60m Sled Push
12 Box Jumps
5 Tire Flips
200m Recovery Jog