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ACF – January 3, 2019

Workout of the Day

Push Press


Single Arm DB or KB Strict Press

3 x 10/arm

DB Hammer Curl

3 x 10 reps/arm

Notes: that’s right, bicep curls!!!

Workout Notes:

Heavy day for the week with some upper body work.

Push Press:

Get some good warm up sets in here before jumping into your work sets. Once you get there adjust loading as needed and rest no less than 2 min and no more than 4 min between each set. Goal is to have no failed reps but challenging weights across all sets. See if you can stay within 15% or so of your heaviest work set for the day.

Single Arm Work:

This is going to be a strict press so the loading will be limited. Work hard to keep that belly tight and not rotate your torso too much to one side while pressing. Rest 2-3 min between each set and adjust loading as needed.

Hammer Curl:

You know it! Because they are awesome and good for some hypertrophy work now and then. Feel free to superset these with the strict press as well if you like.

ACF – January 2, 2019

Workout of the Day

For Time


OHS (135/95)

400 meter run w/ a medball (20/14)

Goal: Just get it done

Workout Notes:

The OHS should be done in no more than 2 sets for any round if possible. To add in some fun, toss on a vest if you like. Two things being accomplished here. 1. Slow you down to keep the intensity reasonable. 2. Change things up and get a different response that we don’t often do. Don’t worry about the time on this one but just work for some steady state effort.

ACF – December 21, 2018

Workout of the Day


Clean and Jerk (135/95)


Goal: Goal: Sub 10 min

Hang Power Clean x 3

with the remaining time in a 20 min window find a heavy set of 3 unbroken hang power clean.

Workout Notes:


Small sets of touch and go reps on the clean and jerk or quick singles is going to be the smart call here. If you are strong on the barbell this means you can work to get those thrusters done in 1, no more than 2 sets. For all of us, we should be able to get that first round done in no more than 3 sets with the loading we choose. Work hard to keep your rest between sets minimal and keep consistent movement on that barbell. This should be a fast workout so adjust the loading to some lighter weight but keep the reps the same if needed in order to meet the goal time domain.

Hang Power Clean:

Little tweak to finishing up this workout. Sticking with the retcon first and we still want you shooting for that goal time. Keep the clock rolling till 20 min and with the remaining time you can work to find a max set of 3 on the hang power clean. Take your time between sets and let this be a heavy for the day. Don’t stress on PR’s. It’s good to train this opposite of one another from time to time like today.

ACF – December 20, 2018

Workout of the Day

For Time:

Row 1000 meters

20 DB Box Step Over (50’s/35’s)

40 Swing (70/53)

Bike 800 meters

20 Strict HSPU

40 KB Deadlift (70’s/53’s)

Run 1 mile

20 Back Squat (185/135)

40 CTB Pull Up

Goal: Sub 30 min

Workout Notes:


Some longer duration work here but with manageable rep schemes. Think of strong pacing from the start but the monostructual pieces should be something that allow you to get right on the other exercises when you finish them. You can take the back squat from the floor or a rack, your choice. Regardless, we want you to be safe in how you are racking the bar to your back so be smart here. Loadings should allow you to be getting a minimum of 10 reps for all the weight lifting movements. Adjust loading if necessary to maintain this stimulus.

ACF – December 19, 2018

Workout of the Day

EMOM 10 min

Odd: 5 Squat Clean (155/105) + 5 Box Jump Over (24/20)

Even: 20/17 Cal Bike

Goal: Completion

Tabata Front Rack KB/DB Hold

Notes: 8 Rounds of :20 sec of work and :10 sec of rest

Workout Notes:


This has the clean and the box jump in the same min. Lots of legs and extending here. Touch and go or singles for the cleans boils down to your strengths and what feels right. Having said that, it’s good to try some different approaches from time to time so don’t be afraid to. If you don’t have a bike you can sub out a row for the same calories. Going to have to push the pace here and see if you can have some smart strategy going back to the barbell and box. Lower the weight if needed on the barbell in order to finish those reps in under :30 sec. Same goes for the bike, take off 2-3 cals if needed to get the work done within the min.

ACF – December 18, 2018

Workout of the Day

Front Squat

4 x 8

Single Leg Glute Bride

3 x 10/side

Push Up

2 x max set

Workout Notes:

Heavy day! Front squats on deck with 4 sets of 8. Get good and warm for your work sets before jumping in. There may be some experimenting with loading since sets of 8 may be a bit less common. Don’t stress though and adjust as needed. Each set should be challenging but the goal should be no failed reps. As a ballpark starting point try 65-70% and go from there.

Following it up with some lower and upper body accessory lifts. If the single leg glute bridge is easy for you add some weight by putting a plate or barbell on your hips. Same can be done for the push up if needed with a buddy putting a plate on your back. Do this only if you can exceed 30 reps. Make sure you keep those reps legit as well!

ACF – December 17, 2018

Workout of the Day


Power Snatch (115/75)

Bar Facing Burpee

Goal: Sub 12 min

Workout Notes:

Power Snatch/Burpee:

This is a burner! Barbell should be a weight that you can cycle reps with efficiently. The trick is going to be figuring out some of the pacing and what keeps you moving. See if you can avoid singles and keep some bigger sets on the bar. Push the pace on those burpees and stay in constant motion to save some time. Lighten up the weight if needed in order to meet the goal time domain.

ACF – December 14, 2018

Workout of the Day

For Time:


Power Clean (115/95)

Thruster (115/95)

Rest 3 min


Power Clean (135/95)

Thruster (135/95)

Workout Notes:


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:


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.

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