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Carbon the week of 9.18.17

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Monday:

A: 3 Rounds (10 min Cap)

8-10 Half Kneeling One arm Shoulder Press/side
8 Single-Leg Deadlift/side
8 DB or KB Side LungesB: Every 90 seconds – for 4 Rounds of Each

B: Every 90 seconds – for 4 Rounds of Each

Station-1: 15 Ball Slams + 8 Box Jumps
Station-2: 14 Step-Ups (7/side) + 10 Jump Squats
Station-3: 12 Push-Ups + 12 V-Ups
Station-4: 10 Burpees

 


 

Tuesday:

A: 5 Rounds for Time: (30 min Cap)

10 Med-Ball Cleans
12 KB Swings
14 Wall-Balls
16 Steps Overhead Walking Lunge w/plate

B: 3 Sets:

45 second side plank (L)
10 Side Lying Hip Bridges (L)
45 second side plank (R)
10 Side Lying Hip Bridges (R)

 


 

Wednesday:

For Time:

200m Med-Ball Run
20 Pull-Ups
20 Goblet Squats

400m Med-Ball Run
16 Pull-Ups
16 Goblet Squats

600m Med-Ball Run
12 Pull-Ups
12 Goblet Squats

800m Med-Ball Run
8 Pull-Ups
8 Goblet Squats

600m Med-Ball Run
20 Push-Ups
20 KB Swings

400m Med-Ball Run
16 Push-Ups
16 KB Swings

200m Med-Ball Run
12 Push-Ups
12 KB Swings

No rowing. Scale for running is walking.

 


 

Thursday:

A: Every 3 mins – for 15 minutes

20 Calorie Row
10 DB Thrusters
8 Box Jumps

Rest 5 minutes, then…

B: 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:

Station-1:  200m Run + 12 Burpees

Station-2:  12 Ring Rows + 12 V-Ups

Station-3:  7 Tire Flips