Blog Search

Carbon the week of 9.25.17

By: 0

Monday:

A: 3 Rounds – not for Time (12 minute Cap)

4-6 Strict Pull-Ups (Weighted if needed)
6-8 Half Kneeling Single-Arm Shoulder Press/side
8-10 Single-Leg Romanian Deadlift/side

B: AMRAP-21m*

15 Wall-Balls
8 Push-Ups
10 Goblet Squats
12 Hanging Leg Raises
14 Weighted Step-Ups (7/side)
50 Jump Rope

*Every 3 minutes – STOP and perform 8 Burpees

 


 

Tuesday:

A: 4 Rounds: (30 minute Cap)

400m Run
20 KB Swings
15 Ring Rows
10 Burpee Box Jump-Overs
15 DB Push Press
20 Single-Arm DB Overhead Walking Lunges

B: For Completion:

20 V-Ups
30 Supermans
40 Seated L-Sit Leg Raises
50 Hollow Rocks (Back/Forth = 1)

 


 

Wednesday:

A: EMOM-24m

Min-1:  40m Farmer Carry
Min-2:  40m Sled Push
Min-3:  100m Run + 5 Burpees
Min-4:  3 Tire Flips

 


 

Thursday:

For Time: (35 min Cap)

300m Row
20 Walking DB Lunges
10 Burpees

200m Run
18 Walking DB Lunges
12 Burpees

300m Row
16 Walking DB Lunges
14 Burpees

200m Run
14 Walking DB Lunges
16 Burpees

300m Row
12 Walking DB Lunges
18 Burpees

200m Run
10 Walking DB Lunges
20 Burpees

300m Row
8 Walking DB Lunges
22 Burpees

 


 

Friday:

A: Every 4 minutes – for 6 Rounds of each:

60 Jump Rope
10 Pull-Ups
10 DB Thrusters
10 Box Jumps
10 Med-Ball Cleans

B: 3 Sets – Not for Time:

6-8 DB Rows/side
8-10 Push-Ups
10 Goblet Squats