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Carbon the week of 9.11.17

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Monday:

A: 3 Sets – Not for Time

8-10 KB Deadlifts*
8 Weighted Walking Lunges/side
6-8 DB Rows/side

*Holding KB’s in each hand

B: 4 Rounds for Time

400m Run
10 Double KB Front Racked Squats
10 Push-Ups
10 Pull-Ups

 


 

Tuesday:

5 Rounds for Time

10 Calorie Row*
5 Box Jumps
10 Hanging Leg Raises
15 KB Swings

*Calories increase by 10 each round (10,20,30,40,50)

 


 

Wednesday:

Every 4 minutes – for 5 Rounds

50 Double-Unders / 100 Singles
15 Wall-Balls
10 Burpee Box Jump-Overs

 


 

Thursday:

A:  3 Sets – Not for Time: (15 min Cap)

6-8 Glute/Ham Raises
30-40 L-Sit Flutter Kicks
8-10 Dumbbell Row/side
6 Dumbbell Windmill/side

B:  AMRAP-5m

10 Walking KB Lunges
8 KB Snatches
6 Box Jumps

Rest 2 mins

AMRAP-5m

6 Jump Squats
8 KB Cleans
10 Step-Ups (With KB)

Rest 2 mins

AMRAP-5m

10 Goblet Squats
10 KB Swings
10 Burpee Box Jump-Overs

 


 

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