Thursday 11/15/18
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Thursday 11/15/18

Has anyone seen my abs? It’s no mystery, if you see someone with visible abs, it doesn’t necessarily mean they’re outworking you at the gym. A 6-pack may not be a reflection of their strength at all. Getting that chiseled look comes down to diet.

“Abs are a novelty, because our bodies are programmed to store fat in that spot to protect our organs.” Brett Klika, CSCS

You gotta crush workouts AND your diet to start seeing a visible change in your abs. And that can take anywhere from 8-12 weeks of targeted training and dieting. Maybe it’s best to track how much more you can lift or how much faster you can finish workouts as you progress (improvements here can come faster and more frequently!) and let that shift motivate you. Then focus on diet switches – like upping lean protein and veggies at each meal and eliminating sugar – to reach your AB-mazing goals.


0:00 – 6:00
Run to Sessions 2x

6:00 – 15:00
Instructor Mobility

15:00 – 25:00
Review/Practice skills for today’s conditioning.

25:00 – 50:00

(25 minute limit)

Levels 2-4

400 yd Run
21 Thrusters
21 Pull-ups
400 yd Run
15 Thrusters
15 Pull-ups
400 yd Run
9 Thrusters
9 Pull-ups
400 yd Run
3 Thrusters
3 Pull-ups

L4 – M: 95/115/135/155 W: 65/85/95/105
L3 – M: 75/95/115/135 W: 45/55/75/85
L2 – 75/55

Level 0/1

6 Rounds AFAP
8/8 Kettlebell Thrusters
15 Ball Up Sit-ups
15 Ring Rows
200 yd Run

50:00 – 60:00
Warm down mobility flow