ACF – January 23, 2019

Workout of the Day


4 Rounds

90 Double Under

28 Wall Ball (20/14)

12 Bar Muscle Up

11 Power Clean (155/105)

Goal: Sub 25 min

Workout Notes:


All movements that Nicolas enjoyed and the combo of them makes for a real challenge. I would suggest breaking things up a bit at the start if needed in order to keep things moving. This may mean the wall ball into 2 sets for some or more likely for many of us it would be the bar muscle up into 2 or 3 sets. If you need a scaling option for this try using a band or jumping variation and lower the reps if needed. Weight on the cleans is something you should be able to cycle if you want but with the pull/pull combo on in each round singles may be a better option for some of us. Adjust loading as needed in order to maintain this stimulus.

ACF – January 22, 2018

Workout of the Day:

Front Squat


Glute Bridge

2 x 15-20


Strict T2B

3 x 8-12

Workout Notes:

Heavy front squats! A largely varied rep scheme for today but I find these super helpful for dialing in position on the higher volume sets that we can apply to the singles. Try choosing a weight that you think you will be able to keep for all of the sets of “1” and stick with it. Maybe even a slight increase but it should be tough to hold onto. On the larger sets you should see weight vary more and increase as you go up. The goal is to have challenging sets but ideally no failed reps. Adjust loading accordingly and rest no more than 4 min between each set.

Glute Bridge:

2 sets of 15-20 here so you can adjust the loading as necessary. They should be done unbroken and if you find it easier to wrap the bar with some kind of pad go right ahead. Loading these up can get pretty uncomfortable otherwise.

ACF – January 21, 2019

Workout of the Day:

Workout Notes:

Great hero workout to work on raw conditioning with. Goal is really just to get this one done but it’s also a great mental test. Staying focused on the movement or couplet you are on is the key here. Take note of those 1 min rests and try to move around a bit in between. The get ups are slow so don’t stress on this. Keep the movement dialed in and don’t do anything funky to try to increase your speed. Compare to your past score or use today to set a new benchmark.

On July 7, 2016, a sniper coordinated an ambush on a group of police officers in Dallas, Texas. Dallas 5 commemorates the five officers who lost their lives in the attack.

Dallas Police Officer Patricio “Patrick” Zamarripa, 33, was a member of the force for six years and served active duty with the U.S. Navy for eight years and in the reserves for five. He is survived by his wife, Kristy, and daughter, Lyncoln Rae.

Dallas Police Senior Corporal Lorne Ahrens, 48, was a longtime member of the force. He served with the Los Angeles Police Department for 10 years before moving to Texas and joining the Dallas Police Department in 2002. He is survived by his wife, Katrina, and children, Sorcha and Magnus.

Dallas Police Officer Michael Krol, 40, was an eight-year veteran of the Dallas Police Department and a dedicated member of the Wayne County Sheriff’s Office in Detroit, Michigan, before that. He is survived by numerous friends and family members.

Dallas Police Sergeant Michael Smith, 55, served as a U.S. Army Ranger before joining the police force in 1989. The 27-year veteran of the force is survived by his wife, Heidi, and daughters, Victoria and Caroline.

Dallas Area Rapid Transit Officer Brent Thompson, 43, served in the Marine Corps before joining the Corsicana Police Department and then the Dallas Police. He is survived by his wife, Emily, and many other friends and family members.

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