Workout of the Day:
For Time:
100 DB/KB odd object Hang Power Clean & Jerk
* Every 20 reps perform 20 Burpees over the object
Accessory:
3 x 10 single leg dumbbell deadlift/side
accumulate 2:00 plank hold
Warmup:
Dynamic warmup
Then: 2 Rounds
30 Jumping Jacks
10 PVC pass thru
10 push press
5 Half Burpee
Workout of the Day:
9:30 & 5:30 livestream
21-15-9
HSPU
Tricep dip
Push-up
Accessory:
Laying pec stretch 2 min/side
Lat stretch 2 mins
Warmup:
4 Min jog
20 arm circles forward
20 arm circles backward
20 Cat cow
2 Round
10 KB/DB Swing
10 Scapular Push-ups
10 Thoracic opener/side
10 PVC pass thru
Workout of the Day:
“Chad”
1000 Box step-ups
*wear a weighted vest if you have one (or a weighted backpack)
* work for no more than 40 minutes
* use anything you have as something to step up on
Warmup:
400 meter or 2:00 run
2 rounds
10 good morning (banded if you have one)
10 leg swings/side
10 bootstrappers
Then:
3 way hip stretch
Workout of the Day:
With a running clock
A. On the 0:00…
3 Rounds
20 Jumping Lunges
20 Single arm Hang DB Snatch
B. On the 7:00 min
3 Rounds
20 Jumping Lunges
20 Single Arm DB Power Clean
C. On the 14:00 min
20 Jumping Lunges
20 Single arm DB Push Press
**on all DB movements alternate arms every 5 reps.
Accessory:
Couch/wall stretch 2 mins/side
Hip stretch 2 mins/side
Warmup:
Run/Row or Bike 3 mins
2 Rounds
10 Walking Lunge
10 KB/DB swing
25’ Crab walk forward
25’ Crab walk backward
10 good morning
Workout of the Day: 4:30 Livestream WOD
Beginning Wednesday 3/25 we will be hosting the following Livestream Class times:
9:30 am & 5:30 pm
Please check the blog regularly for any schedule changes or updates.
”Core Blaster”
3 Rounds (not for time, just get them done)
20 Plank Jacks
10 Right side Plank w/ a twist
10 Left side Plank w/ a twist
20 Plank To Pike Jump
Rest 2:00 minutes
Accessory:
3 x 10 glute bridge (add weight if you want)
3 x 10 superman
Warmup:
2 Rounds
8 shuttle run
10 PVC pass thru
8 Push-up
50’ crab walk (or :45 secs)
Workout of the Day:
4:30 Livestream WOD via Zoom
link: ⬇️
https://zoom.us/j/5303082884
12 min. AMRAP
10 Single Arm Thruster, right
10 Single Arm Thruster, left
10 Lateral jump over object/half Burpees
** use a KB, DB, milk jug or any odd object that has some weight to it.
The Livestream workouts on Zoom have been a lot of FUN!! It has been so great to see many of your faces, sharing some good laughs and continuing to motivate and support one another in the process!!
We are looking to add classes to our daily schedule but this requires your help!! As we know that many schedules have changed during these unusual times, it would be helpful to know what morning and evening times would be best for you to attend. Please leave us your time preference in the comments to aide us in creating a daily schedule. Look forward to seeing your faces 😁💪.
Saturday Deck of Cards Live WOD via Zoom. Looking forward to sharing some laughs and pain with y’all!! Use link below to sign in:
https://zoom.us/j/5303082884
message me with any questions!!
h
Howdy all!! Yesterday we had a few peeps show us for our Livestream via Zoom and it was so amazing to see those faces, get our sweat on together and share some laughter!! I sincerely hope to see many of you join in this evening. And remember, quality still matters (your coaches are still 👀). Additional classes to be added beginning Monday. Schedule will be posted on the blog!! Below is the link to be used to go LIVE with your ACF crew 💪.
https://zoom.us/j/5303082884
Feel free to message me with any questions!! There is still equipment available for checkout. Message me to make arrangements if interested!!
Coach
Workout of the Day:
Bodyweight WOD
10 Rounds
30 Penguins
10 Single leg Russian Deadlift (5/side)
10 Push-ups
Dumbbell WOD
10 Rounds
30 Double-unders
10 KB Sumo Deadlift
10 DB Floor Press
Accessory: Laying hamstring stretch 2 mins/side
Warmup:
400 meter run (or run for 2 mins)
2-3 Rounds
10 PVC (or broomstick) pass thru
10 kneeling shoulder taps
30 jump rope or jumping jacks
10 jump squat
* 4:30 livestream WOD via Zoom. Message me for link. Lots of fun seeing all your faces!! Let’s get sweaty together 🏋️😜
New link:
712-850-462 meeting ID
PW 857389
