ACF – April 2, 2020



Workout of the Day:

Upper Body Strength Day

Single arm: KB/DB Swing into a clean into a Snatch = 1 Rep

Completer: 12 Reps/arm, 10, 8, 6, 4, 2

* load should be challenging
* rest as needed between sets

Accessory:

3 x 10 DB Floor Press

3 x 10 DB/KB bent over row

Warmup:

Dynamic Warmup

10 spiderman

25’ crab walk forward

25’ crab walk backward

10 KB Swing

10 Push Press

 

 

 

ACF – March 31, 2020

Workout of the Day:

AMRAP 16 mins:

Work :45 / Rest :15

Min 1: Wall sit (add weight if you want)

Min 2: Reverse Lunge w/ weight

Min 3: Sumo Deadlift High Pull

Min 4: Push-up

* Repeat until 16 minutes are complete

Warmup:

800 meter run or 4:30 min run

2-3 Rounds

10 tempo air squat

10 lunge with a twist

10 Single arm swing

10 inch worm w/push up

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