Archive | April, 2020

ACF – May 1, 2020

Workout of the Day:

400 meter Weighted Walking Lunge

** use whatever you have for weight. Weight can be held any way.

* 400 meters is approximately 525 steps (as a point of reference)

Warmup:

Dynamic Warmup

3 Rounds

10 laying hammies/leg

10 lateral lunge

10 leg swings/side

10 flute bridge

Then: 3 Way Hip Stretch

 

ACF – April 27, 2020

Workout of the Day:

AMRAP 16 Min

2 Devils Press

2 Alternating DB Box Step Up

4, 6, 8…. until completion of 16 mins

Accessory:

2 Min Plank (accumulated)

2 x 10 / leg Bulgarian Split Squat

Warmup:

Dynamic Warmup

400 meter run

2 Rounds

20 Walking Lunge

20 Jumping Jack

8 Half Burpee

10 Boot-Strapper

 

 

ACF – April 24, 2020

VIRTUAL BBQ Following the 5:30 workout. Grab a beverage, throw something on the grill or just come hangout and visit with your ACF Family via zoom!! 

Workout of the Day:

10 Rounds for Time

12 Alternating DB Snatch

10 DB Facing Burpee

15 Min time cap

Accessory:

3 x 10 weighted hip thruster

Warmup:

3 Rounds

200 meter run

10 windmill

20 Mtn climber

20 Frankensteins

10 8 Spider-Man

 

ACF – April 22, 2020

Happy Earth Day!!

 

Workout of the Day:

5 Rounds for Time

400 meter run

10 pistol squat (right)

10 pistol squat (left)

10 Dive Bomber Push-ups

ACCESSORY:

Side Plank Hold 1:30/side

2 x 10 plank row/side

Warmup:

2 Rounds
100 meter high knee skip

10 Skier Squat (elevated heels if needed)

10 Hand release push-ups

3 Handstand kick up w/10 sec hold or 50’ double overhead carry

 

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