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Carbon the week of 10.30.17

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Monday:

A:  3 Sets

8 KB “Taters”
6-8 Half Kneeling Shoulder Press/side

B:  4 Rounds for Time

20 KB Swings (53/35) (70/53)
14 KB Walking Lunges *in each hand*
12 Push-Ups

 


 

Tuesday:

A:  3 Sets

8 Single Leg Romanian Deadlift/side
10 DB Row/side

B: EMOM-20m

Minute-1:  20 KB Swings
Minute-2:  6 Burpees + 6 Pull-Ups
Minute-3:  Burpee Box Jump-Overs
Minute-4:  MAX Jump Rope

 


 

Wednesday:

A:  Tabata (8 Rounds: 20 sec work, 10 sec rest)

– KB swings

B:  AMRAP-18m

8 Pull-ups / 2 Rope Climbs
8 DB Thrusters
10 Hand Release Push-Ups

 


 

Thursday:

6 Rounds for Time: (Time Cap: 35m)

50m Farmer Carry (53/44) (70/53) *In each hand*
12 Goblet Squats  (53/44) (70/53)
10 V-ups / T2B
4 Tire Flips

 


 

Friday:

A:  Every 4 minutes – for 6 Rounds

300m Row
12 KB Swings
12 Pull-Ups

B:  For Completion

30 V-Ups
20 Russian Twists/side
10 L-Sit Leg Lifts