Archive | May, 2019

ACF – May 30, 2019


Buy In/Cash Out:

No barbell here but you have some heavy DB’s to work with. The 3 rounder starts and finishes with a 400 meter run Buy In and a 400 meter run Cash Out. Push the pace on these, especially that last one! The 3 rounds betweens have you able to get the squatting work done in no more than 2 sets on any round. Although you may not want to put that weight down once you get it organized and set on your shoulders. Box jumps are on the higher side and legs will be fatigued so make sure to jump high on these so you don’t clip your shins. Workout will be a nice break on the shoulders as well 😁

Accessory BB Cycling:


3 Rounds on the 2 min
10 Hang Power Clean
Athlete chooses the weight but each set should be unbroken

Working on barbell cycling here with a bit of a time element. You should be focusing on the pull under the barbell as well as your receiving position to create good habits. Try to not let the barbell go any lower than mid thigh to have fast and efficient cycling. Adjust loading in order to get all 10 reps unbroken.

ACF – May 29, 2019


Heavy day!! The 2 push press should have you working hard to finish with those legs extended and continuing the press. No dropping under the barbell yet. Save that for the split jerk where you should be working on foot position when receiving the barbell and speed under the bar. The push press beforehand should force you to work on the speed with the split jerk.

Seated DB Press:

Both sets should be near but not too failure. Rest 3 min between each and adjust loading as needed.

Optional Accessory:

50 banded ab May sit-ups

50 Superman or back extension


ACF – May 27, 2019


In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

This workout was one of Mike’s favorites and he’d named it “Body Armor”. From here on it will be referred to as “Murph” in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

ACF – May 24, 2019



Alllll the pressing today.  It’s a great workout and is intentionally programmed to have movement interference. The constant pressing with varying planes is going to require you to break this up from the start so you can keep moving. By the time you go to the jerk and push press you are going to be wanting to rely on those legs as much as possible. We have a bit longer time domain set here but I also want you to be smart with volume. If you aren’t use to doing this much make sure to take back the reps a bit here to avoid any unnecessary soreness.

ACF – May 23, 2019


3 Rounder:

Some descending reps as the weight or complexity of movements is added which should keep you moving. Push on the row and trust your fitness to recover but pace so you can still get on the DB right away. DB snatch is moderately heavy but not bonkers. This is something you should be able to cycle efficiently but the pull with the row beforehand will play a role in fatigue. If you’re looking to change up some of the modifications for meeting the goal time try using some heavier loading today and take the reps down to 14 or so with the DB snatch.

Optional Accessory:

EMOM 10 min
Odd: 6 Bar Muscle Up
Even: :20 sec Handstand Hold

Mix of dynamic and static work on this one. Work on cycling the bar muscle up and bringing those hips to the bar so you can maximize your pull. If you are still working on developing these try a jumping or banded option. You can also sub out a regular or CTB pull up if needed. The handstand hold should be done out on the open floor if at all possible. Even if it takes a bit of fumbling around. If you are still working on these try against the wall, belly facing will force a better position for many of us but is harder to bail out of.

ACF – May 22, 2019

Congratulations Jenna! So proud of you!


The Admiral”

Classic “hero” workout and a little something for all of us. The burpee pull ups tend to feel slow so don’t stress if this is the case but work to keep a consistent pace and keep moving on them. Front squat should be something you can do in no more than 2, 3 sets at the absolute max. Smart and steady pacing on the box jump as it’s going to keep that heart rate high and add some fatigue to the legs. Dig in on this one and take the reps to 15 of each if needed in order to get the goal time domain.

Optional Accessory:

Superset Hollow Rock and Static Hold at top of Hip Extension
3 x :20 sec/movement
Notes: Rest 1 min between rounds

Some static holds to help with midline strength. You will be working both anterior (front half) and posterior (back half) of your midline with this one. Superset means go from one right into the next but with the min rest between rounds you should be able to keep this up. May get a bit spicy on that last round.

ACF – May 21, 2019


Heavy day with some Oly lifting and accessory work! Power clean should be dropped from the top for most of us so we can work on the first pull off the floor. If you want to work on cycling heavier weight you can do touch and go but only if you have your position dialed in. Try to have weights increasing on the barbell, especially as you get to those singles and focus on receiving the bar in a good position with stance and high elbows.

Kneeling Jump Up:

If these are challenging you can just do a regular box jump. If you’re super solid at them try adding a small plate or box to jump on.

Single Arm DB Row:

Sets should be near but not to failure. Make sure to adjust loading to allow for this and keep full range of motion on the movement.

ACF – May 20, 2019



Lower rep ranges and a shorter workout which should mean some fast turn around time here. Deadlift weight should be something that you can always do unbroken as well as the goblet box step up. This is done with just one KB or DB held on your chest so the weight is relatively light. Push the pace a bit on the burpees but be smart to keep moving from one movement to the next. If you need to lower the weight on the DL in order to meet the goal time domain please do but keep the reps the same for the rest of the workout

Accessory Work:

3 Rounds
50 Double Under
50′ Waiters Walk (right)
50′ Waiters Walk (left)
Notes: Rest :90 sec between rounds

No penalty if you don’t do the du’s unbroken but that’s the goal here. With the added in rest you have a good shot to work on this. You choose the weight on the waiters walk and do something that allows you to get the entire length unbroken.



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