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ACF – December 14, 2018

Workout of the Day

For Time:

21-15-9

Power Clean (115/95)

Thruster (115/95)

Rest 3 min

12-9-6

Power Clean (135/95)

Thruster (135/95)

Workout Notes:

Couplets:

Each couplet has a 3 min rest between it so do your best to push the pace on each one. Loading will be increasing as reps decrease along the workout. This is going to be a mental grind so focus on exactly where you are in the workout. Don’t get too far ahead of yourself or worry about what you have done but stay in the moment. Slight rest at the top on the thruster may be helpful with pacing and the cleans should be light enough to do touch and go but singles may be in the future with the later rounds. Scale the loading down if needed in order to keep intensity and meet the time domains.

ACF – December 13, 2018

Workout of the Day

Tabata Mash

24 total Rounds :20 sec of work/:10 sec of rest

Sit Up

Kettlebell Swing (70/53)

Air Squat

Notes: Alternate exercises each interval

Workout Notes:

Mash:

All the midline on this one. The structure of this is alternating back and forth between movements so you will be working the low back and abs quite a bit on this one. Don’t stress too much on how many reps you get here but push the pace with both movements.

ACF – December 12, 2018

Workout of the Day

EMOM 30 min

Min 1: Bike or Row 20/17 Cal

Min 2: 10 Burpee Box Jump Over (24/20)

Min 3: Rest

Goal: Completion

Workout Notes:

EMOM:

On the longer side but there is that 1 min rest I there that we will be needing. This one is all about the lungs. Going to have to push hard on the bike to get the calories in but the BBJO can be paced within the min. You’re still going to have to boogie a bit to get them done but don’t be afraid to take the whole min here. If you fall off the pacing at all try backing off by 3 reps on the calories and the BBJO. If you don’t have a bike swap out a row for the same calories.

ACF – December 11, 2018

Workout of the Day

4 Rounds

12 Alternating DB Snatch (53/35)

6 Single Arm DB Thruster/Side (53/35)

3 Rope Climb

Goal: Sub 17 min

Workout Notes:

4 Rounder:

Single Arm DB work today. This should be challenging but still doable for you. Snatches are alternating. Thrusters will require some balance and the shoulder fatigue will play a role with these but fight to do each arm unbroken. Adjust loading if needed in order to accomplish this for at least the first 2 rounds. Work for efficiency rope climbs with long pulls and effective use of the feet. If you don’t have a rope sub out 5 strict pull ups per climb.

ACF – December 7, 2018

Workout of the Day

3 Rounds

10 Hang Power Clean (185/125)

10 Push Jerk (185/125)

Goal: Sub 12 min

Workout Notes

3 Rounder:

Barbell, barbell here. Some of you are going to eat this up, and others it’s going to be a grind. Regardless we are still looking to keep the stimulus at around 12 min or less. I think some faster times will be closer to 8 min but wanted to give you some cushion here. Weight should be something you can cycle the weight with for 3-5 reps. The trick is going to be going from one to the other and dealing with some leg fatigue. Lower the weight if needed in order to keep within the time domain and keep the reps the same. If you aren’t sure where to start think of your heavy grace time and if what weight you think you could use to get the work done in under 10 min.

ACF – December 6, 2018

Workout of the Day

21-15-9

Burpee Pull Up

Power Clean (185/135)

Goal: Sub 15 min

Workout Notes:

21-15-9:

Power clean is something that should allow you to do touch and go reps if you like, but singles may be the smart thing to do. Burpee pull ups tend to be slow, especially if we don’t stay deliberate with our movement. Stay focused on where you are and keep digging. Lower the weight on the barbell if needed to maintain the stimulus. You can also take the approach of going 15-12-9 and keeping the loading if you like for today.

ACF – DECEMBER 5, 2018

Workout of the Day

Sumo Deadlift

5-5-5-3-3

Russian KB Swing

3 x 20

Notes: Rest as needed between sets

Dumbell Floor Press

3 x 15

Notes: Rest as needed between sets

Workout Notes:

Heavy day! We all love em!

Sumo Deadlift is something some of you will prefer and others won’t. Make sure to get in some good warm up sets for these. They tend to load up your glutes more than a traditional deadlift so be expecting that. See if you can keep loading fairly consistent through the sets of 5. Make a jump in the last sets of 3 and focus on keeping that back in check.

Accessory Work:

You can do this as is or super set them with one another. The Russian swings something you can choose the weight with but go heavy. Weight doesn’t have to go any higher than chest level. If you don’t have a heavy enough KB double up and swing 2. Floor press is with dumbbells and will often have you able to lift more weight than usual. Range of motion is less so you get that as an advantage, they can also help you work through some sticking points. Adjust loading on both these exercises as needed.

ACF – November 4, 2018

Workout of the Day

OHS

20 min to build up to a heavy set of 3

For Time:

21 OHS (135/95)

5 Rope Climb

15 OHS

3 Rope Climb

9 OHS

1 Rope Climb

Goal: Sub 17 min

Workout Notes:

OHS:

Some heavy OHS to start off the training session. Goal is to find your heaviest set of 3 for the day so don’t stress if this isn’t a PR for you. Let today be what it is and have a goal of no failed reps. It should also act as a good confidence builder for the metcon.

OHS/Climb:

Loading on the barbell is a touch heavier but nothing that you should be too concerned about. For many of you the goal should be unbroken reps. See if you can keep a quick pace on the climbs and avoid too much rest on the floor. Make sure to use those legs and get in a good reach to maximize each pull. Lower the weight on the barbell and take the climbs down in reps if needed to meet the goal time domain.

ACF – December 3, 2018

Workout of the Day

For Time:

100 DB Snatch (70/50)

Goal: Sub 13 min

Notes: Alternate Arms each rep

Workout Notes:

DB Snatch:

Some single modality weight lifting and unilateral work. This is a weight you should be able to cycle but doing more than 10-15 in a row is going to be a challenge. I would suggest trying to find a pace that allows you to stay consistent. Descending reps can be super helpful here. 10/8/6/4/2 gets you to 30 reps. Do that 3 times and you’re at 90 reps. It can be a good way to think of it and break things up to make them more manageable. If you can’t do the above rep scheme with the listed weight lower it so you can.

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