ACF – August 20, 2019


3 Rounder:
Some single leg and arm work mixed in today to change things up. The DB Snatch should be something you can cycle efficiently and the lunge will be challenging to stay upright but doable with the 50’ distance. The volume will add up a bit quickly here so breaking things up as needed is going to be key. Keep those shoulders relaxed and work on efficiency of movement in the doubles.


400 meter DB Shoulder Carry/Jog

200 meter Double KB Front Rack Carry

100 meter Double KB Overhead Carry




ACF – August 19, 2019


Heavy Day!! Going to be a fun one with the odd objects. Feel free to rotate through these movements as you like. All work should be near but not to failure.  Loaded barbell carry  avoid any turning around if possible.

double KB clean with some heavier loading.

Lastly, if you need to sub out a prowler try pushing a metal plate across the floor. This is a bruiser for a sub but a great option to work with. You may need to shorten the distance.

ACF – August 16, 2019


Open Workout 11.3
Old one! Blast from the past but it’s short and sweet. If you have done this before you can compare your score to previous ones or set a new benchmark if this is new to you. Regardless being able to do a cluster is going to save you some significant time if you can swing it. Even the old thrusta-jerk is a good option to help get yourself under the bar. Quick singles and a steady pace with a push at the end is key here.

Optional Accessory:

  • DB Box Step Up 3 x 10/leg
  • DB Hammer Curl 3 x 10/arm
  • Close Grip Banded Push Up 3 x 10
  • Notes: Superset exercises if you like

Some more meathead work! Sets should be challenging and near failure but not to failure. If you would like to superset some of the exercises or rotate through them feel free. Adjust loading as needed for each set.

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