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Carbon the week of 8.7.17

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Monday:

A: Turkish Get-Ups (10mins)
B: 5 Rounds: (25 min)
45sec per station, 15 second transition

Station 1:  Calorie Row

Station 2:  Plank

Station 3:  KB Swings

Station 4:  Pull Ups

Station 5:  V-Ups

 


 

Tuesday:

A: For Time: (25 min Cap)
4 Rounds

20 Calorie Row*
20 Med-Ball Cleans
15 Goblet Sumo Squats
10 Renegade Rows
5 Burpee Broad Jumps

*Add 10 Calories to Row each round
(20, 30, 40, 50 Cals)

B: EMOM-12m

Min-1:  20 Jumping Lunges
Min-2:  15 Box Jumps
Min-3:  40 Seconds Jump Rope

 


 

Wednesday:

For Time: (40 min cap)

27-21-15-12-9
Goblet Squats
Push-Ups
Burpees

*Every 3 minutes, stop and do 3 Tire Flips*

 


 

Thursday:

A: EMOM-28m

Min-1:  40m Sandbag Bearhug Carry
Min-2:  60m Sled Push
Min-3:  5 Burpees + 100m Run
Min-4:  3 Tire Flips

 


 

Friday:

A: 4 Sets, not for Time: (15 min Cap)

10-12 DB Rows
8-10 Lateral Raises
6-8 Loaded Stationary Lunges/side

B: AMRAP-20m

500m Row
10 Dumbbell Thrusters
15 One sided KB Walking Lunges
20 Hanging Leg Raises
25 KB Swings