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Carbon the week of 11.6.17

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Monday:

A:  AMRAP-20m

5 Dumbbell Thrusters
10 Push-Ups / Ring Dips
15 V-Ups
10 Chin-Ups
5 Med-Ball Cleans

B:  For Completion

30 V-Ups
20 L-Sit Leg Lifts
10 Renegade Rows/side

 


 

Tuesday:

For Time:

50 Wall Balls (20/14)
500m Row
30 Wall Balls (20/14)
1,000m Row
20 Wall Balls (20/14)
2,000m Row

 


 

Wednesday:

A:  3 Sets

10 Pallof Presses/side
10 DB Rows/side
12 Russian Twists/side

B:  5 Rounds for Time

8 Jump Squats
10 DB or KB Front Rack Reverse Lunges
12 Burpee Box Jumps

 


 

Thursday:

A:  3 Sets

10 Half Kneeling DB Shoulder Press/side
8 Single-Leg Romanian Deadlifts/side

B:  Every 3 minutes – for 5 Rounds

10 Overhead Walking Lunges
12 Ring Rows / Pull-Ups
14 KB Swings

 


 

Friday:

A:  4 Sets, not for Time: (15 min Cap)

10-12 DB Rows
8-10 Lateral Raises
6-8 Loaded Stationary Lunges/side

B:  AMRAP-20m

500m Row
10 Dumbbell Thrusters
15 One sided KB Walking Lunges
20 Hanging Leg Raises
25 KB Swings