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Carbon the week of 11.13.17

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Monday:

A: 3 Sets

10 Push-Ups
15/12 Calorie Row
20 Walking Lunges

B: AMRAP-15m

12 KB Swings
10 Dumbbell Push Press
12 Pull-Ups

 


 

Tuesday:

A: 4 Rounds for Time

80 Single-Unders / 40 Double Unders
20 Goblet Squats
10 V-Ups
5 Burpee Box Jump-Overs

 


 

Wednesday:

For Time: (Time Cap: 40m)

8 Strict Dumbbell Press
16 Burpee Box Jumps
20 Dumbbell Deadlifts
40 KB Swings
50 Wall Balls
60 Calorie Row
50 Wall Balls
40 KB Swings
20 Dumbbell Deadlifts
16 Burpee Box Jumps
8 Strict Dumbbell Press

 


 

Thursday:

A: 3 Sets (8 min Cap)

10 Paloff Press/side
8-10 Single-Leg Romanian Deadlifts/side
12 Russian Twists/side

B: Every 3 mins – for 15 minutes

15 Calorie Row
10 DB Thrusters
8 Box Jumps

Rest 5 minutes, then…

EMOM-12m

Min-1:  14 KB or DB Reverse Lunges (Goblet Hold)
Min-2:  60 Jump Rope
Min-3:  100m Run

 


 

Friday:

A: Every 3 minutes – for 4 Rounds of each: (35 min Cap)

Station-1:  200m Run + 12 Burpees

Station-2:  12 Ring Rows + 12 V-Ups

Station-3:  7 Tire Flips