Archive | June, 2019

ACF – July 1, 2019 / Hero Month


More of a mental grind than anything. Be smart from the start with your pacing and make sure to still push the pace on those runs. Set yourself up for success with taking the time to lock your feet well on the rope climbs and make the most of the pull. Once you get to those burpees dig in. If it’s helpful try doing 5 quick reps and 10 more pace reps to break the monotony of the 100 reps. Remember that you can always do 1 more burpee so stick with it. If you need to back off to meet the goal time domain check out the scaled version.


ACF – June 28, 2019


5 Rounder: Some heavier loading with a bit of challenging weight. Push the pace on the run but be mindful so you can get on the barbell for the snatch right away. Loading is something that should require you to do singles but with confidence. For the muscle up beaking them up from the start to keep moving is a good idea. Sets of 2 or 3 but try to avoid singles if possible.

Optional Accessory:

3-4 Rounds for Quality
:20 sec Handstand Hold
15 Russian KB Swing (53/35)
10 GHD Sit Up to Parallel
Notes: Rest as needed between rounds.

Some skill work blended in with midline work here. Try to do the handstand hold in the open floor if possible. If not, no stress. Using the wall for the same amount of time is fine. Banded swing requires you to be more aggressive in both how you stand up as well as keeping your chest tall in the return. This will want to pull you out of position so be ready for it. Keep those GHD sit ups to parallel for today to save the low back. You will still get the stimulus we are looking for.

ACF – June 27, 2019

Notes:1 of our benchmarks of the Icon 8! All reasonable reps which should force you to keep moving through this one and keep a high pace. All movements should be unbroken on this one and pacing will be key. Make sure to take the time to lock those feet well on the rope so you can save the grip for the deads and catch your breath a bit from the box jumps.

Optional Accessory:

3 Rounds
100′ Sled Drag
100′ Rear Facing Sled Drag
100′ Arms Extended OH Sled Drag
Notes: Rest 3 min between rounds.

Allll the sled work. Some fun variations where you can choose the loading. Feel free to swap it out for each variation of the drag or just keep it the same. The rear facing sled drag will be the most spicy with the quad burn and the others should keep you moving. Loading should be something that you can still walk heel to toe with.


ACF – June 26, 2019


Back Squat/Push Up: This is a good one and deceiving! Back squat weight should be something you are considering doing unbroken and definitely not in more than 2 sets for any round. Bar should be coming from the rack. Break up those push ups from the start so you can avoid failure. Small sets and short breaks by the end is key. Fight to keep that belly tight and not worm up off the floor.


ACF – June 25, 2019


Heavy day for the week! Push Press has some descending reps so you should see the weight increasing on the barbell. It may not be much by that single but try to keep progressing as you go. Rest 3-4 min between each work set.


50 Toes to Bar

3 x 100’ KB Front rack carry

Midline: Goal is to get in some volume and work cycling the T2B. Being smart with your breakdown of reps from the start is going to be key to you dropping off the bar more than needed. Keep the front rack carry true with your knuckles under your chin and avoid resting the weight on top of your shoulders.

ACF – June 24, 2019


DB’s and Burpee Pull Up: Getting in some dumbbell work! Loading is on the moderate side here so you should be able to move through this one with bigger sets on the clean and jerk. Focus on a strong a steady pace with the burpee pull up as these are easy to slow down on unintentionally. If you need to modify to keep the goal time try keeping the weight and movements but going to 10 reps of each.

Optional Accessory:

3 Rounds
25 Air Squat
100′ Farmers Carry (100/70)

3 rounds through this one and be flexible if you want it to be for time or just cruise through it and rest between round.  Farmers carry should be done unbroken so adjust loading as necessary.

ACF – June 21, 2019


On the 2 min:

Loading is light for this so feel free to adjust as you like throughout the workout but the set of 3,4,5 should all be without putting the barbell down. The single unders between rounds are there to keep your heart rate up as well as help you work on position for your doubles as well since they both apply. If you want to push the pace here get after it on the singles. Regardless, you may be surprised at how challenging this can become over the course of the workout. Who thought singles could get so tough!


Box Jump:

Box Jump for height
5 x 5
Notes: Rest 2 min between sets

Some fun explosive work to finish off the week. Treat this just like a heavy day and take the listed rest between each set. These do not need to be done with a rebound. I would suggest stepping off the box after each rep.

ACF – June 20, 2019



3 Rounder:

Tapping into some intensity with this one but it should be relatively short and sweet.  If you are feeling hungry to push feel free to go for it on this one. Clean and Jerk weight should be something that you can cycle so adjust weight accordingly if needed. Once you tire on the touch and go hit quick singles to finish out the round. T2B is going to be grippy so make sure you break these up into small sets with short breaks if needed in order to keep moving with the goal of working on cycling multiple reps.

Optional Accessory:

Plyo Push Ups

5 x 5

Have fun with these and keep in mind that this is mostly about keeping that midline in check when doing them. Avoid “kipping” them or doing the worm to try to get more height.

ACF – June 19, 2019



Heavy day for the week with some 3 Position Snatches. The 3 position work is great for all skill levels and although the loading will be limited you can still work up with heavy weights. Make sure your position is in check especially with getting the bar in the hip pocket as well as your receiving position. These things should dictate the loading.

Snatch Balance:

Should be good and warm by this point in the session so feel free to build up relatively quickly. If you aren’t comfortable reracking the weight on your shoulders make sure to drop the bar in front and clean it back up to the rack.

Optional Accessory:

Cal Bike
Notes: Rest the same amount that your work takes you or alternate back and forth with a partner.

Nothing like some bike sprints to finish things off if you like. Take note of the work/rest ratio here and do your best to make these a sprint. Being consistent is key but’s it’s ok if you blow up on one of these today 🙂

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