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ACF – August 23, 2019


Benchmark Friday!!!
Classic one that should have you pushing the pace on the runs. Although the OHS can be a bit challenging the loading isn’t so bad on this one and is a good workout to shoot for hitting as written if you can. Consistent and quick runs and unbroken sets/no more than 2 sets is the key to keeping things quick here.

ACF – August 22, 2019


4 Rounder:
Getting in some gymnastics work with reasonable sets. Goal is to not have to break any movement up into more than 2 sets with the listed reps. Modify if needed in order to accomplish this.

Optional Accessory:

  • Barbell Hack Squat 3 x 10
  • Seated DB Strict Press 3 x 10
  • Notes: Superset Movement if you like.

Some fun meathead work to dig in on.  Both movements should be near but not to failure. Rest 2-3 min between each set and if you would like to super set them feel free.

ACF – August 21, 2019


Possible EMOM???
A change of pace here with all the movements in 1 min! This means you will have to cycle through them quickly and the the loading on the bar should be something that you can clean without hesitation but it is going to be on the heavy side for sure. If you can’t hold onto this pace try taking a min off and restarting. If you fall off again modify the reps to 4,3,1 and lighter weight on the bar if needed.

Optional Accessory:

  • 3 Rounds
  • 20 Russian Swing (88/70)
  • 15-20 GHD Sit Up to Parallel
  • Notes: Rest as needed between rounds.

All about the glutes and midline on this one. Russian swing weight can be adjusted if needed. Ideally you can get all 20 for the set. Be reasonable on the volume with the GHD Sit Up and if you need to sub out an ambat sit up for one or all of the rounds please do. We want to make sure people are easing into things here.

ACF – August 20, 2019


3 Rounder:
Some single leg and arm work mixed in today to change things up. The DB Snatch should be something you can cycle efficiently and the lunge will be challenging to stay upright but doable with the 50’ distance. The volume will add up a bit quickly here so breaking things up as needed is going to be key. Keep those shoulders relaxed and work on efficiency of movement in the doubles.


400 meter DB Shoulder Carry/Jog

200 meter Double KB Front Rack Carry

100 meter Double KB Overhead Carry




ACF – August 19, 2019


Heavy Day!! Going to be a fun one with the odd objects. Feel free to rotate through these movements as you like. All work should be near but not to failure.  Loaded barbell carry  avoid any turning around if possible.

double KB clean with some heavier loading.

Lastly, if you need to sub out a prowler try pushing a metal plate across the floor. This is a bruiser for a sub but a great option to work with. You may need to shorten the distance.

ACF – August 16, 2019


Open Workout 11.3
Old one! Blast from the past but it’s short and sweet. If you have done this before you can compare your score to previous ones or set a new benchmark if this is new to you. Regardless being able to do a cluster is going to save you some significant time if you can swing it. Even the old thrusta-jerk is a good option to help get yourself under the bar. Quick singles and a steady pace with a push at the end is key here.

Optional Accessory:

  • DB Box Step Up 3 x 10/leg
  • DB Hammer Curl 3 x 10/arm
  • Close Grip Banded Push Up 3 x 10
  • Notes: Superset exercises if you like

Some more meathead work! Sets should be challenging and near failure but not to failure. If you would like to superset some of the exercises or rotate through them feel free. Adjust loading as needed for each set.

ACF – August 15, 2019


Optional Workout:
Heavy day!! Push Press with some single arm work to follow. Rest 2-3 min between each set on the push press and each set should be challenging. Don’t save yourself to try to set a new 1 RM but work for heavy weight across all sets.

Single Arm Press should have you using a weight that takes you near failure but not to it. Adjust loading between each set as needed.

ACF – August 14, 2019


4 Rounder:
The lunge is going to be a bit of a grind if you keep those KB’s in a true front rack. You should be able to do it unbroken for the first set and work to not rest the weight on the tops of your shoulders.
The DU and Rowing will require you to still push the pace with the interval set up so don’t be afraid to go for it a bit. Modify the weight as needed to reach the goal time and work to keep the rest of the movements the same.

ACF – August 13, 2019


Little pyramid scheme here that should keep you moving through the workout with a strong and consistent pace. The DL is on the heavier side but something you should be able to do in no more than 2 sets. Similar with the HSPU, if these are challenging for you choose a rep scheme that don’ts take you more than 3 sets to complete the work. Strong and steady on the other movements and the DB Snatch is something that you should be able to alternate and cycle efficiently.

Optional Accessory: not for time

  • 2 Rounds
  • 10 Strict T2B
  • 100′  Bearhug Carry (100/70)
  • Goal: Rest no more than 2 min beteween rounds

The T2B sets are a good opportunity to work on cycling the reps and seeing if you can keep some time under tension here. Ideally you’re able to finish all sets without breaking more than 3 times. If you need a sub for the sandbag carry try a double KB front rack carry.

ACF – August 12, 2019


Possible EMOM:
Breaking things with the wall ball may be a smart play from the start. This can keep your heart rate down a bit as you head into the CTB Pull Ups. Same goes for the pull ups… break them up early to avoid too much muscular fatigue. This may mean that you take up most of the min on each movement but see if you can hang onto the sustained pace. If you fall off on the reps try taking them back by 2/min.

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