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ACF – October 22, 2018

Workout of the Day

“Filthy 50”

50 Box jump (24)

50 Jumping pull-ups

50 Kettlebell swings (35)

50 Walking Lunge,

50 Knees to elbows

50 Push press (45)

50 Back extensions

50 Wall ball shots (20/14)

50 Burpees

50 Double unders

Goal: Sub 30

Workout Notes:

Filthy 50:

Been a while!!! See how you compare to any previous times you have on this or establish a baseline time if you haven’t done it before. Be smart with breaking things up but push the pace on this one and see what you’ve got! If you need to keep it reasonable with the time frame you can modify it to 40 or 30 reps of each. And you read it right, if you have done this in under 20 min toss on a 20/14 lb vest and challenge yourself with a new way of doing this benchmark.

ACF – October 19, 2018

Workout of the Day

For Time

50 Cal Bike Cash In

then…3 Rounds

3 Power Clean (225/155)

21 CTB Pull Up

63 Doulbe Unders

then…

50 Cal Bike Cash Out

Goal: Sub 15 min

Workout Notes:

3 Rounder:

A little buy in and cash out on this one that is going to make you have to be smart to start this and dig deep to finish. If you don’t have a bike feel free to sub out the same calories in a row or an 800 meter run if needed.

The 3 rounds between has a fair amount of pulling and for most of us will find something we may not be happy with… barbell or gymnastics. Aside from the

strength track the cleans should be something you could do touch and go reps with if you were fresh but for this workout may not be a good idea. Be smart with those pull ups and break them up early if needed to save your grip and avoid total failure on any reps. Keep the shoulders and breathing relaxed on the double unders. If you need to modify to meet the goal time domain try a bit lighter weight on the bar but try not to do any less than 15 on the pull ups if possible.

ACF – October 18, 2018

Workout of the Day

AMRAP 12 min

6 DB Box Step Over (24/20) (50’s/35’s)

9 DB Push Jerk (50’s/35’s)

12 Burpees

Goal: 4+ Rounds

Workout Notes:

AMRAP:

Simple and a cooker. Pace this strong from the start to meet the goal rounds. If you need to adjust anything to do that make it the weight for this workout. Focus on speed under the weight for the push jerk so you can save your triceps and shoulders for the burpees.

ACF – October 17, 2018

Workout of the Day

For Time

100 Box Jump Over (24/20)

Notes: Each min stop and do 5 Deadlift (315/225)

Goal: Don’t exceed any more than 40 deads

Workout Notes:

Box Jump Over/Deadlift:

This is going to be a leg and lung burner. Work hard to keep a consistent pace on the box jump over and choose a weight that you can always do 5 with on the deadlift but still a challenging weight. Start with the dead and continue to do them at the start of each min. Feel free to belt up if you like but this should also be a weight that you don’t need it for. Goal is to not exceed a total number of 40-45 deadlifts so this should be a shorter workout for you. Adjust loading if needed and if you aren’t used to the volume on the box jump over take the reps down to 75.

ACF – October 16, 2018

Workout of the Day

5 Rounds on the 2 min

200 meter run

10 Thruster (115/75)

Goal: Completion

Rest 5 min

5 Rounds on the 2 min

20/17 Cal Row

10 T2B

WOD Notes

On the 2 min:

This is going to be one you have to fight for. Goal should be to have about :20-:30 seconds to rest before heading back out the door for the run. If you can’t do that with the listed weight back off to something you think you can. Sets should be unbroken due listed weight and rep schemes. 5 min Rest and you are off to another one with some different movements. Same rules apply with the suggested rest between each interval. Modify with 2 less reps on each movement if needed.

ACF – October 15, 2018

Workout of the Day

Snatch Balance

5 x 3

OHS

Build up to a heavy set of 3 within 5 sets

WOD Notes

Snatch Balance:

Adjust the loading on each set as necessary. Work on foot position and driving yourself under the bar so you are catching close to in the full depth of your squat if not there.

OHS:

Follow things up with building up to a heavy set of 3 within 5 sets. Structure like this gives us a good opportunity to see if we can try some different lead in sets or jumps. That final set of 3 should still be something you are confident that you can hit but a challenge. See if you foot position for this is the same as your snatch balance…. It should be.

ACF – October 12, 2018

Workout of the Day

Snatch

Build up to 85%

AMRAP 20 min

“Cindy” (5 pull up, 10 push up, 15 squats)

Notes: Every 3 rounds do 5 Power Snatch (135/95) + 10 Box Jump (30/24)

WOD Notes:

Snatch:

The goal is to keep the position and technique there but with reasonable loading. Keep to the listed percentage for today. Build up as needed today and try some different lead in sets if you find it helpful.

AMRAP:

A little couplet tossed into a benchmark. Traditionally you will be pacing out “Cindy” for the entire 20 min but this go around you will have to crack out the power snatch/box jump every 3 rounds. The real purpose of this is to give you some Oly lifting in the midst of a workout but to also slow you down so you aren’t accumulating as many rounds of “Cindy”. Weight should still be something on the power snatch that you can do touch and go reps. Depending on how your grip is doing it may even be unbroken. Box jumps are on the higher side to slow things down a bit but try to keep a consistent and strong pace. No suggested rounds here today. Instead just move through this one, work hard, and let today be what it is. Adjust pacing and loading as needed.

ACF – October 11, 2018

Workout of the Day:

On the 3 min for 18 min

10 DB Lunge

10 DB Hang Power Clean

10 DB Push Jerk

10 DB Deadlift

Notes: Workout is for load

WOD Notes

EMOM:

This is a fun one but can get challenging too. My suggestion is to start with weight that you know you can get all movements one unbroken without putting the weight down. You should have around :90 sec or more to rest before the start of the next round. Feel free to adjust loading by going up, back down, etc as needed. This is a fun meathead workout but will have you breathing as well!

ACF – October 10, 2018

Workout of the Day

Clean and Jerk

1-1-1-1-1

AMRAP 5 min

10 Single Leg DB Deadlift/side

10 Single Arm DB Row/side

Notes: This should be done for accessory work and not for “rounds”

WOD Notes

Clean and Jerk:

5 x 1 today so make sure to get good and warm, work position, and have things dialed in as you go into your work sets. These should all be challenging but make it a goal today for no failed lifts. Adjust loading as needed to accomplish this and be confident with the weight and quick with the foot position.

Post Work:

This is not for time. Adjust loading as needed for the unilateral work and try to choose something challenging but that you can do unbroken each round. Move with purpose and move well rather than treating it like a typical AMRAP at intensity.

ACF – October 9, 2018

Workout of the Day

For Time

400 meter KB Farmers Carry (70’s/53’s)

Notes: Each time you put down the weight do 5 single arm push press/side before starting again

WOD Notes:

Farmers Carry/Single Arm PP:

This will be difficult but shouldn’t be devastating or beat you up too much. Be smart with the carry and have some strategic breaks and rests so you don’t get too burnt out with the grip. Single arm work is going to be a bit challenging but should be something you can always do the set of 5 with. Rest as needed before you get that farmers carry started again and adjust to lighter loading if needed.

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