ACF – October 22, 2018

Workout of the Day

“Filthy 50”

50 Box jump (24)

50 Jumping pull-ups

50 Kettlebell swings (35)

50 Walking Lunge,

50 Knees to elbows

50 Push press (45)

50 Back extensions

50 Wall ball shots (20/14)

50 Burpees

50 Double unders

Goal: Sub 30

Workout Notes:

Filthy 50:

Been a while!!! See how you compare to any previous times you have on this or establish a baseline time if you haven’t done it before. Be smart with breaking things up but push the pace on this one and see what you’ve got! If you need to keep it reasonable with the time frame you can modify it to 40 or 30 reps of each. And you read it right, if you have done this in under 20 min toss on a 20/14 lb vest and challenge yourself with a new way of doing this benchmark.

ACF – October 19, 2018

Workout of the Day

For Time

50 Cal Bike Cash In

then…3 Rounds

3 Power Clean (225/155)

21 CTB Pull Up

63 Doulbe Unders

then…

50 Cal Bike Cash Out

Goal: Sub 15 min

Workout Notes:

3 Rounder:

A little buy in and cash out on this one that is going to make you have to be smart to start this and dig deep to finish. If you don’t have a bike feel free to sub out the same calories in a row or an 800 meter run if needed.

The 3 rounds between has a fair amount of pulling and for most of us will find something we may not be happy with… barbell or gymnastics. Aside from the

strength track the cleans should be something you could do touch and go reps with if you were fresh but for this workout may not be a good idea. Be smart with those pull ups and break them up early if needed to save your grip and avoid total failure on any reps. Keep the shoulders and breathing relaxed on the double unders. If you need to modify to meet the goal time domain try a bit lighter weight on the bar but try not to do any less than 15 on the pull ups if possible.

ACF – October 18, 2018

Workout of the Day

AMRAP 12 min

6 DB Box Step Over (24/20) (50’s/35’s)

9 DB Push Jerk (50’s/35’s)

12 Burpees

Goal: 4+ Rounds

Workout Notes:

AMRAP:

Simple and a cooker. Pace this strong from the start to meet the goal rounds. If you need to adjust anything to do that make it the weight for this workout. Focus on speed under the weight for the push jerk so you can save your triceps and shoulders for the burpees.

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