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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 🙂

ACF – June 14, 2019



Such a great, classic “Hero” workout. Small rep schemes which should lead to quick transitions and steady movement. It’s a great way to work on some higher skill gymnastics work as well as build some volume there. Focus on kipping that dip in the muscle up so that you can save your pressing for the HSPU. Be mindful of your neck and keep good control on the HSPU.

Optional Accessory:

4 Rounds
15 GHD Sit Up to Parallel
100 meter Sled Drag (135/95)
Notes: Rest as needed between rounds

If the GHD sit up is new to you or you haven’t don’t this volume please sub out an abmat sit up. If you want to do 2 of the rounds with a GHD sit up to parallel that could be a good option to start building capacity here but please be smart as they can lay a whopping if you’re not careful. If you don’t have a sled to drag try swapping out a banded glute march.

ACF – June 13, 2019



A simple one but a burner with a bit of a “Jackie” vibe. The row should be paced but also trust that fitness and don’t delay. For most of us breaking early on the CTB is going to be a good idea to control the heart rate and keep the sets legit while avoiding muscular failure. Dig in on those thrusters. As usual I’m a big fan of the descending rep schemes. 12-10-8 gets you to 30 reps in no time. Just don’t delay getting on that barbell and if you feel good get in some bigger sets. Adjust loading and take the reps down to meet the goal time if needed.

Optional Accessory:

Single Leg Deadlift
3 x 10/leg
Hang Muscle Clean
3 x 10

Feel free to superset these movements if you like. Sets should not be to failure but challenging and successful. Rest as needed between sets but no more than 4 min.


ACF – June 12, 2019


Back to Back AMRAP’s:

1: Relatively low reps here so let’s try to keep that barbell cycling and the climbs consistent. Weight is something that should allow for that so adjust accordingly if needed. The rope climbs will slow you down a bit but work on keeping those elbows bent with short choppy pulls for the legless variation. Feel free to use your feet if needed.

2: Little buy in with the doubles but they shouldn’t take you much more than :90 sec to 2 min at the very most. DB is light so work on cycling this as well and quick transitions to the other hand. Make sure to bend those knees so you can save your back with the pull off the floor.

3: Just the bike for 1 min. Get after it and try to dig in here so there’s nothing left in the tank. If you don’t have a bike you are welcome to sub our a row.

Optional Accessory:


2 miles with a strong effort here. Don’t stress about a PR but we do want you to push the pace on this one so get good and warm for it if you plan on doing it. Try wearing a watch and seeing how consistent you can keep your pace on the second mile.




Heavy day with Front Squats!!! You have 20 min to build up to a heavy set of 4 today but we still want you accumulating a total of 5 good work sets somewhere along the way. This included any deload sets if necessary.

Some volume work to follow with a max set at 65% of your best set of 4 for the day. This is a 1 min effort so stick with that barbell. If you can’t squat anymore try to hold onto the bar in the front rack until the full min is up.

Optional Accessory:

5 Rounder:

5 Rounds for Quality
5 T2B w/ Medball in Feet
10 Single Leg Box Step Up (alternating legs)
10 Standing Teapot/side

Some midline work for quality today but if you would like to put a bit of a time element to it you can. These movements are inherently slower though which isn’t a bad thing. If you can’t do a weighted T2B just do them strict or regular. Box step up should have your leg set so your hip crease is below your knee when stepping onto the box. Standing teapots are 20 total. I would suggest doing all 10 on one side then switching to the other.

ACF – June 10, 2019


“Death By”

No barbell on this one. You will be starting the minute with the listed burpee reps and adding 2 each min. Make sure to get the heart rate up and get warm before starting this one since it’s going to get real fairly quick. If you don’t meet the goal rep scheme don’t stress but dig in on this one.

Optional Accessory:

3 Rounder:

3 Rounds NOT For Time:
100′ Double KB Front Rack Carry (70’s/53’s)
15 Hip Extension
Notes: Rest as needed between rounds

This is all about quality. Don’t prop the KB’s up on your shoulders but keep them in the front rack with your knuckles under your chin. The hip extensions will light up your back a bit with this combo so rest as needed between each round.

ACF June 7, 2019


Snatch and Press:

Another one from the Rogue event and this one is going to challenge both the bigger and smaller athletes. DB is definitely on the heavier side. If you have the ability to cycle this try some quick sets of 4 with a short break. This should allow for some faster and more consistent movement. The HSPU is going to be something that requires being smart on and not going to total failure. Make sure to break these up early on so you can keep moving through the workout.

Optional Accessory:

3 Rounds NOT for time
:50 sec Plank
100′  KB Suitcase Carry (right arm)
100′  KB Suitcase Carry (left arm)

If the plank gets “easy” try adding a plate to your back or doing it under the tension of a band. The suitcase carry is done with one arm so fight to keep that torso square to the wall in front of you as well as upright. Athlete chooses the weight and adjust throughout if needed.

ACF – June 15, 2019



This is a demanding and challenging workout that will most likely have all of us being challenged at one point or another. Row should be strong but paced so you can set the tone for the rest of the workout. A great way to hit up the wall ball is 15/10/15/10/ to get you to 50 reps. From there see how you feel and try to get to 80 in no more than 3 more sets.  Finally that KB oh lunge is going to be a challenge for many with mobility so if you need to take it back a notch try just holding a 45 lb plate. We don’t often take this approach but see how far you can get in 20 min but if you hit that time,  cap the workout.

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