Friday 14/12/18…How to locate your Abs

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For time:
1 Sled Push, 30 m
3 Deadlifts, 100/70 kg
50 AbMat Sit-ups
1 Sled Push, 30 m
6 Deadlifts, 100/70 kg
40 AbMat Sit-ups
1 Sled Push, 30 m
9 Deadlifts, 100/70 kg
30 AbMat Sit-ups
1 Sled Push, 30 m
12 Deadlifts, 100/70 kg
20 AbMat Sit-ups
1 Sled Push, 30 m
15 Deadlifts, 100/70 kg
10 AbMat Sit-ups

Wednesday 12/12/18

 

12/12/18
Strength
Back Squat 4 x 5-7 @ 31X1

Training
Every 3 Mins for 15 minutes (5 Sets)
1 min Assault Bike
.45 second Barbell Front Rack Hold 60/42.5kg

Monday 10/12/18…16.2

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Beginning on a 4 min clock, complete as many reps as possible of:
25 Toes-to-bars
50 Double Unders
15 Squat Cleans, 135/85 lbs

If completed before 4 mins, add 4 mins to the clock and proceed to:
25 Toes-to-bars
50 Double Unders
13 Squat Cleans, 185/115 lbs

If completed before 8 mins, add 4 mins to the clock and proceed to:
25 Toes-to-bars
50 Double Unders
11 Squat Cleans, 225/145 lbs

If completed before 12 mins, add 4 mins to the clock and proceed to:
25 Toes-to-bars
50 Double Unders
9 Squat Cleans, 275/175 lbs

If completed before 16 mins, add 4 mins to the clock and proceed to:
25 Toes-to-bars
50 Double Unders
7 Squat Cleans, 315/205 lbs

Stop at 20 mins.

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