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Carbon the week of 10.16.17

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Monday:

A: 3 Sets

8-10 Strict Pull-Ups/Chin-Ups
6-8 DB Shoulder Press/side

B: AMRAP-20m

8 DB Thrusters
12 Front Rack Reverse Lunges
16 Box Jumps / Box Jump-Overs
400m Run

 


 

Tuesday:

A: 4 Rounds for Time

40 Calorie Row
30 Double Unders / 90 Singles
15 Goblet Squats
10 Hanging Leg Raises / T2B
5 Box Jump-Overs

 


 

Wednesday:

A: For Time

5 Wall-Walks
10 Burpees Box Jumps
15 KB Deadlifts
20 KB Swings
30 Wall Balls
40 Calorie Row
30 Wall Balls
20 KB Swings
15 Deadlifts
10 Burpee Box Jumps
5 Wall Walks

 


 

Thursday:

A: EMOM-24m

Minute-1:  5 Burpees + 6 Pull-Ups
Minute-2:  15 DB Push Press
Minute-3:  10 KB Walking Lunges *KB’s in each hand*

B: 2 Sets

12 V-Ups
8 Single-Leg Deadlifts/side

 


 

Friday:

A: Every 6 minutes – for 24 minutes

3 Man Makers
8 Pull-Ups
30 Double Unders / 90 Singles
400m Row