ACF – September 24, 2018

Workout of the Day

Sumo Deadlift


Single Leg Deadlift

3 x 10/side

Strict T2B

3 x 8-12

WOD Notes

Sumo Deadlift!!

Starting off the week with some heavy lifting is hard to beat. Descending rep scheme so the weight should be going up on the bar each lift if at all possible. Rest no less than 2 and no more than 4 min between. Finishing it up with some single leg work and strict T2B for working the posterior and midline. The single leg deadlift can be done with a barbell, dumbbell, or kb. You choose what works well for you but make sure each set is challenging. If you don’t have a strict T2B at full range of motion I would like to see you keep the movement strict and work on getting as much range of motion as possible rather than going to a kip.

ACF – September 21, 2018

Workout of the Day

5 Rounds on the 2 min

12 Front Squat (155/105)

17 T2B

Goal: Completion

WOD Notes

On the 2 min:

This is a challenging piece regardless of what you like, barbells or gymnastics. The reps are just enough that you are going to have to push the pace on both movements. FS should be done unbroken and the T2B can be broken up but with super short breaks. Goal should be to have about :45 sec to rest or more before the start of the next round. Scale the loading on the front squat and reps on the T2B if needed in order to accomplish this.

ACF – September 20, 2018

Workout of the Day

EMOM 12 min

Odd: 12 Power Clean (135/95)

Even: 12 Burpee Box Jump (24/20)

Workout Notes


This should be manageable weight that you can touch and go with on the power cleans. Some may resort to singles if they need to in order to keep moving or save the grip/low back but starting off touch and go reps is the way to go. Scale the weight if needed in order to do this. BBJ is going to jack up that heart rate so try to be smart with pacing and keep the breathing reasonable. If you fall off at any point on the EMOM scale back by 2 reps on each movement and try to continue.

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