Archive | November, 2019

ACF – November 27, 2019

AMRAP 4 min:
30 Burpee Box Jump Over (24/20)
Remaining time complete Max Rep Cal Row

–Rest 3 min

AMRAP 4 min:
30 Burpee Box Jump Over (24/20)
Remaining time complete Max Rep Power Clean (205/145)

–Rest 3 min

AMRAP 4 min:
30 Burpee Box Jump Over (24/20)
Remaining time complete Max Rep T2B
Get the BBJO done with 2 min to work

Our last day of some of the mixed modality interval training that we have been doing. This one has some variety to it with the remaining time in the workouts but always starting off with that burpee box jump over. The goal for is to find a rep scheme that allows you to finish with roughly 2 min to work on the rest of the AMRAP. If you need to bring down the reps for this you can or even set a 2min time domain to work on the burpee box jump over. Would rather you use a smaller box to jump onto to keep the intensity high rather than stepping up unless you have an injury that does not permit jumping.

ACF – November 26, 2019

Front Squat:
Find a heavy set of 3 in 15min. The 15min should include all warm-up sets. Rest 2-3min between all sets. The lighter sets should require less rest. Once they get heavier they can take up to 3min if needed. The goal is to find a heavy set of 3 within 6-8 sets.

3 Rounder
This one is all about the fitness!! Push the pace and trusting in your fitness. You should be pushing hard on the bike but also being able to come off the bike and get right to work on the BB. See if you can challenge yourself to go unbroken on the thruster but if you have to break it up no more than 3 sets for any round. Focus on keeping a tall torso and elbows high to keep thrusters efficient. If a bike isn’t available you can sub out a rower for the same amount of calories or a 400m run. The goal is sub 10min.

ACF – November 25, 2019

4 Rounder:
Grip factor!!! This workout is going to test it and requires being smart from the beginning with breaking movements up as needed. Break  things up before you absolutely have to. The focus will be breaking with short rests to keep moving. Try not to round your shoulders or back during this movement. Most will need to  break up the pull up and they should be done in no more than 3 sets each round. The goal is to get this workout done in sub 14min.

ACF – November 20, 2019

Back Squat:
Descending reps here but we don’t want you setting a 10RM PR on your first set. Ideally, we want to see an increase in weight with each set, ending with a heavy set of two. Get in one set every 3min to maximize intensity with every set.

Optional Accessory:
Run 800 meters x 3
Rest 3 min between each effort.

ACF – Thanksgiving Day WOD

ACF Family, this year for our Thanksgiving Day WOD we will to participate in the
Walk/Run to Stock the Food Closet 

The event is located in downtown auburn and benefits the Auburn Interfaith Food Closet Thanksgiving Morning.

I look forward to our ACF family coming out to show our support for such a worthy event. We will meet at ACF @ 8:30am for coffee and a brief warmup prior to heading down as a group  to Central Square for the start @ 9:00am. So, throw on your ACF shirts, bring the family and maybe a canned good (or any donation you may be able to make)  and we will see you @ 8:30 Thanksgiving morning 🦃 





ACF – November 18, 2019

Short and a burner today! Only 1 climb so the goal is to get on the rope quickly. If you are unable to climb the rope all the way to the top and can only get 2-3 pulls stay with it as that will still add value to your progression. The bar is coming from the hang and will tax the grip a bit so this is a great time to practice and  utilize the hook grip. Loading is on the heavier side but something you should be able to fight through to get all 3 in a row. Focus on consistency and adjust loading as needed.

ACF – November 15, 2019

21-15-9 Working with a heavier wall ball today since the reps are lower.  Try and get the wall balls done within three sets each round with minimal break. The 95/65 lb bar is going to be sneaky since the loading is something you should be able to cycle quickly. Try to avoid singles here and have try a few touch and go reps focusing on the pull under the bar to save your shoulders a bit. Goal is sub 11min. The combo of movements is going to be a shoulder and lung burner!

%d bloggers like this: