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Carbon the week of 8.14.17

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Monday:

A: Every 90 seconds – for 6 sets

50m Sprint

B: 5 Rounds: Work 40 seconds, Rest 20 seconds

Station-1:  V-Ups
Station-2:  Reverse Lunge & Bicep Curl
Station-3:  DB Push Press
Station-4:  KB Swings

 


 

Tuesday:

A: 10 minutes to work on Strict Pull-Ups

4 sets of 2-6 Reps of Strict Pull-Ups

B: For Time (25 minute Cap)

100m Run
20 Goblet Squats
5 Burpees

200m Run
18 Goblet Squats
7 Burpees

300m Run
16 Goblet Squats
9 Burpees

400m Run
14 Goblet Squats
11 Burpees

500m Run
12 Goblet Squats
13 Burpees

600m Run
10 Goblet Squats
15 Burpees

700m Run
8 Goblet Squats
17 Burpees

 


 

Wednesday:

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

 


 

Thursday:

Every 3 minutes – For 3 Rounds of each

Station-1:  20 V-Ups + 12 Pull-Ups

Station-2:  30m Sled Push + 60 Single-Unders

Station-3:  12 Burpees + 15 Push-Ups

Station-4:  5 Tire Flips + 100m Run

 


 

Friday:

5 Rounds For Time:

1,000m Row*
8 Toes-to-Bar
12 Pull-Ups
15 Wall Balls

*Row reduces by 100m each round*
(1000, 900, 800, 700m, 600m)