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ACF – December 12, 2019


EMOM:
Some grip and lungs in this one! You may want to consider breaking up the reps to help your grip from fatiguing too quickly. Ideally, you want to have :15sec to rest/ transition between movements. If you need to back off loading or reps to accomplish this no big deal.

Accessory:
3xs:
–1min-:45sec GHD Hold
–1min-45sec GHD Hollow Hold

Maintenance
1x:
–1-2min ea. Couch Stretch
1x:
–1-2min ea. Straddle Stretch

ACF – December 11, 2019

“Isa-Grace”
Been a while since we’ve done this one! All barbell and strategy. This one is all about your strengths. Some will want to start with touch and go or small sets and go to singles, others singles from the start. Try to keep things consistent and stay close to that barbell so you can keep moving. Focusing on pulling under the barbell for the snatch will be key to help save those legs a bit for the clean and jerk. If you can go from the catch position of the clean right into the jerk that will help save the quads as well.
Accessory:
Plyometric Accessory
–Seated Box Jump 3 x 5
–Plyo Push Up 3 x :15 sec
–Ball Slam 3 x :15 sec
//Rest 1 min between the timed movements.//

ACF – December 10, 2019

This is a great test of overall fitness with a little something for all of us. The thruster is on the heavier side but should be something you can complete in no more than 2 sets on any round. The same goes for the MU. Possibly 3 sets here at the end with short breaks. If you can do a bar muscle up and not a ring muscle-up then it is quite alright to do bar muscle-ups. We have included a video on the banded bar muscle.   If you need to modify reps to keep  moving please do. Push that pace on the run and try not to use it as active recovery. The goal is sub 15min and roughly 5min per round. Trust the fitness and get after it!

3xs Banded Shoulder Work:

  • 15 Banded Face Pulls
  • 15ea Single Arm Banded Pull Down
  • 15 Banded Press
  • Optional Accessory
    3 Rounds:

    • 100′ Sandbag Bearhug Carry
    • Notes: Rest as needed between round

ACF – December 9, 2019

Heavy day!! 3 Position snatch is coming from the high hang, hang, then the floor. As you are working focus on speed under the bar, lockout, and consistency with the foot position. We will be working from a true high hang position today so this should guide the loading. It is important that you are first and foremost safe and moving well. Take one lift every 2-3min and be sure to get nice and warm for this one. We will finish this off with some conditioning for those who want to get a good sweat in on a Monday!

Conditioning
–OTM x 8 min (15/13 Cal Row)
–Immediately Into OTM x 8 min (15/13 Cal Bike)

ACF – December 4, 2019

AMRAP or Rounds:
Little twist today with the length of the workout to control the volume and create a bit of a push. If you get 5 rounds before the 10min mark you can stop and log your time. Focus on doing your best to keep the KB’s in a proper front rack position and staying away from any upper back rounding. Staying honest and true to the movement is key. The single-arm work will also require a solid front rack position with the KB. Make sure you are tucking your knees for the burpee over the KB.

Accessory
Plyometric Work:
-Plyo Skier (high box) 3 x :20 sec
-Single-Leg Deadlift Hop 3 x 10/side
-Press Jack 3 x :20 sec

ACF – December 3, 2019

“Hotshots 19” Hero WOD:
City of Prescott, Arizona, firefighters, members of the Granite Mountain Hotshots firefighting team, tragically lost their lives on June 30, 2013, while fighting the Yarnell Hill Fire, which was ignited by lightning two days earlier. It was the deadliest wildfire in Arizona’s history.

“Hotshots 19”
6 Rounds:

  • 30 Squats
  • 19 Power Clean (135/95)
  • 7 Strict Pull Up
  • Run 400 meter
  • Goal: Sub 35 minutes

This is a longer workout with much of the crux being around the power clean. It is important that athletes move steadily through the squats using a quick pause at the top to save the legs a bit. For those that can handle it touch and go reps on the power cleans might be a good idea before jumping to singles. Keep from doing any sets that will have you resting over the bar for too long but rather keep moving at a steady pace especially given the length and volume of the workout. Strict pull-ups may need to be broken up due to all the previous pulling, especially in the later rounds. The strict pull-ups surprisingly get hard. Push the pace for the run.

ACF – December 2, 2019

Bike:
Bike sprints…. Exactly what this is, sprints. The goal is to push the pace on these but not to the point of being unable to walk after the first 50cals. Keep about a 90-95% effort on each bike sprint until the end and then go all out.

Accessory:
-Banded Lat Pull Down 3 x 20
-Banded Diamond Push Up 3 x 12
-Banded Plank 3xs :45sec

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.

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