AB Mat Sit Up

Thursday, March 29, 2018

Skill: 800 Meter Time Trial

Workout: In 4 Minutes get as far as you can
1000 Meter Row
60 AB Mat Situps
40 Kettlebell Swings (53,35)
20 Single Arm Dumbbell Snatch Alt. (50,35)
*Rest 1 Minutes
In 6 Minutes get as far as you can
1000 Meter Row
60 AB Mat Situps
40 Kettlebell Swings
20 Single Arm Dumbbell Snatch Alt.
*Rest 1 Minute
For Time Complete:
1000 Meter Row
60 AB Mat Situps
40 Kettlebell Swings
20 Single Arm DB Snatch Alt.

Friday, December 8, 2017

Skill: Every Minute on the Minute for 10 Minutes – Alternate between:
3 Bar Muscle-Ups
15 Ab-Mat Sit-ups

Workout: As Many Rounds As Possible In 20 Minutes of:
9 Power Snatch (95,65)
6 Overhead Squats (95,65)
20 Bar-facing Burpees

Friday, October 6, 2017

Workout: 12-9-6 reps for time of:
Power Cleans (95,65)
Pull ups

2 minute Rest

9-6-3 reps for time of:
Power Cleans (135,95)
Chest to Bar

2 minute Rest

6-4-2 reps for time of:
Power Cleans (185,135)
Bar Muscle ups

Accessory: Accumulate 50 GHD Sit ups or 50 Ab mat Sit ups

Tuesday, February 14, 2017

Workout: “Valentine’s Day Massacre”
800 Meter Run
Then, 2 Rounds of:
14 Burpees
14 Kettlebell Swings (35,26) RX+(53,35)
14 Push-ups
14 Deadlifts (95,65) RX+(135,95)
14 Pull-ups
14 Power Cleans
14 Box Jumps (24,20)
14 Push Press
14 Sit-ups
14 Kettlebell Snatch, alternating
14 Double Unders
14 Front Squats
14 Lunges
14 Wall Balls (20,14)
Then
800 Meter Run

From all of us at CFSC, We LOVE our members!!