ACF – December 14, 2018

Workout of the Day

For Time:

21-15-9

Power Clean (115/95)

Thruster (115/95)

Rest 3 min

12-9-6

Power Clean (135/95)

Thruster (135/95)

Workout Notes:

Couplets:

Each couplet has a 3 min rest between it so do your best to push the pace on each one. Loading will be increasing as reps decrease along the workout. This is going to be a mental grind so focus on exactly where you are in the workout. Don’t get too far ahead of yourself or worry about what you have done but stay in the moment. Slight rest at the top on the thruster may be helpful with pacing and the cleans should be light enough to do touch and go but singles may be in the future with the later rounds. Scale the loading down if needed in order to keep intensity and meet the time domains.

ACF – December 13, 2018

Workout of the Day

Tabata Mash

24 total Rounds :20 sec of work/:10 sec of rest

Sit Up

Kettlebell Swing (70/53)

Air Squat

Notes: Alternate exercises each interval

Workout Notes:

Mash:

All the midline on this one. The structure of this is alternating back and forth between movements so you will be working the low back and abs quite a bit on this one. Don’t stress too much on how many reps you get here but push the pace with both movements.

ACF – December 12, 2018

Workout of the Day

EMOM 30 min

Min 1: Bike or Row 20/17 Cal

Min 2: 10 Burpee Box Jump Over (24/20)

Min 3: Rest

Goal: Completion

Workout Notes:

EMOM:

On the longer side but there is that 1 min rest I there that we will be needing. This one is all about the lungs. Going to have to push hard on the bike to get the calories in but the BBJO can be paced within the min. You’re still going to have to boogie a bit to get them done but don’t be afraid to take the whole min here. If you fall off the pacing at all try backing off by 3 reps on the calories and the BBJO. If you don’t have a bike swap out a row for the same calories.

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