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Carbon the week of 10.2.17

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Monday:

A: 3 Sets

8 Lateral Lunges/side
6-8 Dumbbell Strict Press

B: 4 Rounds for Time

500m Row
16 KB Swings (53/35) (70/53)
12 KB Walking Lunges (53/35) (70/53)
8 Push-Ups

 


 

Tuesday:

A: EMOM-20m

Min-1:  10 goblet Squats + 5 KB Swings
Min-2:  5 Burpees + 5 Strict Chin-ups
Min-3:  8 Burpee Box Jump-Overs (20/16”) (24/20”)
Min-4:  40 Jump rope / 40 Double Unders

B: 3 Sets

12 V-Ups
10 Russian Twists/side

 


 

Wednesday:

A: 3 Sets

40m Farmer Carry (Left)
40m Farmer Carry (Right)
8 Ring Rows

B: AMRAP-20m

400m Run
6 Dumbbell Push Press
8 Hanging Knee Raises
10 Strict Ring Dips

 


 

Thursday:

A: Every 4 minutes – for 20 minutes

200m Run
12 KB Swings (53/35) (70/53)
12 Strict Pull-Ups / 3 Rope Climbs

B: 3 Sets

12 Hip GHD Extensions
60 sec Plank Hold
8-10 Side Hip Bridges/side

 


 

Friday:

A: 6 Rounds for Time

50m Farmer Carry
10 Goblet Squats
10 V-Ups
3 Tire Flips