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Carbon the week of 8.28.17

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Monday:

A: 3 Rounds (10 min Cap)

8-10 Half Kneeling One arm Shoulder Press/side
8 Single-Leg Deadlift/side
8 DB or KB Side Lunges

B: Every 90 seconds – for 4 Rounds of Each

Station-1:  12 Goblet Squats + 8 Box Jumps
Station-2:  14 Step-Ups (7/side) + 10 Jump Squats
Station-3:  12 Push-Ups + 12 V-Ups
Station-4:  10 Burpees

 


 

Tuesday:

A: 5 Rounds for Time: (30 min Cap)

14 Med-Ball Cleans
16 KB Swings
18 Wall-Balls
20 Steps Overhead Walking Lunge w/plate

B: 3 Sets

45 second side plank (L)
10 Side Lying Hip Bridges (L)
45 second side plank (R)
10 Side Lying Hip Bridges (R)

 


 

Wednesday:

For Time:

200m Run
20 Pull-Ups
20 Goblet Squats

50 cal Row
16 Pull-Ups
16 Goblet Squats

400m Run
12 Pull-Ups
12 Goblet Squats

40 cal Row
8 Pull-Ups
8 Goblet Squats

600m Run
20 Push-Ups
20 KB Deadlifts

30 cal Row
16 Push-Ups
16 KB Deadlifts

800m Run
12 Push-Ups
12 KB Deadlifts

20 cal Row
10 Push-Ups
10 KB Deadlifts

 


 

Thursday:

A: Every 3 mins – for 15 minutes

15/12 Calorie Row
12 DB Thrusters
10 Box Jumps

Rest 5 minutes, then…

B: EMOM-12m

Min-1:  14 KB or DB Reverse Lunges (Goblet Hold)
Min-2:  60 Jump Rope
Min-3:  100m Run

 


 

Friday:

A: Every 3 minutes – for 4 Rounds of each

Station-1:  200m Run + 12 Burpees

Station-2:  12 Ring Rows + 12 Toes-to-Bar

Station-3:  7 Tire Flips