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ACF – August 9, 2019


Benchmark Friday! Hitting up a classic one with “Karen”. If you have done this before take a different approach into how you break things up. Maybe you go bigger sets and see if you can hold onto them longer. Another approach would be sticking with something like 15/10 the entire time and seeing if you can minimize rest in between those sets saving time overall. Regardless push on this one and you may consider bringing those hands back to your chest to help save your shoulders if needed. A touch wider stance my help as well to keep you from completely burying your hip.

Optional Accessory:

  • Run 20 min at a sustained pace

I know it may not feel much like “accessory work” but the idea of getting comfortable running and not subbing out a row or bike is key to well rounded fitness. See if you can focus on a sustained pace throughout. This doesn’t have to be a max effort but should be challenging.


ACF – August 8, 2019


5 Rounder:
Simple triplet with some lower rep ranges which should keep you moving through this well. Power snatch should be a weight that you can touch and go reps with if you wanted to while you are fresh but it’s not required. Singles may be quicker for many of us. Keep a steady and strong pace on those burpees and push on the bike but be smart. You should be able to get right back into work with the barbell. If you don’t have a bike subbing out a row for the same amount of calories is perfect.

ACF – August 7, 2019


Longer duration and no barbell. Push the pace on the runs and try not to use them as “recovery” for the workout. Consistent and strong pace. Same goes for the other movements. These should generally be happening unbroken and without much break between exercises. Adding in the vest for the Hyper track will be a good challenge!

Optional Accessory:
This is for quality so focus on a good position in regards to a base of support for the HSPU. Head in front of your hands so you can balance is key here. The DU’s should have a goal of unbroken reps if possible but don’t stress if you trip up a bit.

  • For Quality
  • 15-12-9
  • Strict HSPU
  • Double Under x 3
  • Goal: Unbroken Double Unders if possible

ACF – August 6, 2019


Heavy day for the week! Sumo Deadlift is going to target the glutes a bit more so make sure you are good and warm and take the time to load up accordingly with your build up sets. Rest no more than 4 min between all work sets.

Russian Swing:
Accumulate the reps any way you would like. You choose the weight but keep it heavy. KB doesn’t have to go any higher than your chest so work on hinging at the hips and staying back in your heels to work your posterior chain on this one. If you able to do more than a set of 10 try adding weight or doing a double KB swing.

Optional Accessory:

  • 2 Rounds
  • Heavy loaded Barbell carry 100’
  • 15 T2B
  • Notes: Athlete chooses the weight. Rest 2 min between each set.

Some midline work to finish things off.  The T2B are a touch higher rep so it will give you a chance to work on cycling reps together. If you have to do any more than 3 sets to get the work done back off on the reps so you can do this.

ACF – August 5, 2019


Lighter weight and and burner! Cluster weight should be something that you can cycle for reps but you will be breaking this up to keep the heart rate under control. For many of us the muscle up will come down to some fatigue so breaking them up earlier is a good option. See if you can hang onto this from the start and if you fall off try taking each movement back by 2 reps.

Optional Accessory:

Reverse Tabata L-Sit

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

Reverse Tabata Ring Support

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

Some great static work to help build midline and shoulder stability. These are tough movmenets so modifying to a knee tuck or less time on the l-sit or ring support may be needed.

ACF – August 2, 2019


Classic burner! Make sure to get good and warm for the ring dips. Any additional work on top of the warm up is fine as this varies for all of us. Definitely some pacing in this workout to be smart with. Often starting with larger sets and cycling the bar, then going to quick singles if needed can be a good way to keep moving. Same goes for the ring dip but for some of us smaller sets may keep you moving more quickly.

Optional Accessory:

  • Run 2 miles for Time

Optional Sustained Aerobic Work:
Give it your best and choose a loop that you can use consistently in the future. If you can also pay attention to your pacing or mile times that would be ideal.


August 1, 2019


Heavy Day! This is most likely going to come down with the comfort of lowering the bar and cycling the split jerk for the 2 reps. Make sure to keep the foot position dialed in for both the clean and jerk and continue to work on consistency here. Have this be the guide for your loading.

Famers Carry:
200 meters straight and you choose the weight. If you have to put it down at some point no stress but try not to have to break more than twice on the carry.

Optional Accessory:

You read it right. Some upper body pump session going on with bicep curls and skull crushers. Use a bar, dumbbells, or if you’re lucky… an ez curl bar. Sets should be near but not to failure.

  • Bicep Curl
  • 3 x 10
  • Skull Crusher
  • 3 x 10
  • Notes: Superset movements if desired

ACF – July 30, 2019


2 Rounder:
Trust your fitness on this one and work to push the pace on all the runs. Try not to use them as a way to recover but keep the pace high. Barbell should be a weight that allows you to do all the reps in no more than 2 sets for each movement. Adjust loading as needed in order to do so.


  • 5 Rounds
  • :45 sec Static Barbell hold (heavy)
  • 50 Double Unders
  • Notes: Athelte choosese the weight for the hold. Rest 1 min between each round.

Loaded barbell for the static hold. You choose the weight but it should be something that you can hold for the entire :45 sec of the first round.

ACF – July 29, 2019


Possible EMOM???
You get the idea with these. Yes, they will be challenging, but possible. If you need to back off from the start or even during the workout no stress. You will still get fit and it’s a great way to change things up and push yourself a bit.

Simple movements but you should be looking to have around :15 sec to rest after the swings and burpees box jump over. If you need to adjust the reps or loading to accomplish this please do. Don’t feel like the swings have to be unbroken either. A better strategy for some may be to break them up into two sets from the start.

Optional Accessory:

8 Rounds
:20 sec Double KB Front rack hold (heavy)
:20 sec Side Plank (alternate sides each side.

Keep the kb’s in the front rack and don’t rest them on your shoulders.

ACF – July 25, 2019

As part of Hero Month, our Legends member Barbara Riley asked to share the bio of her own Hero and first husband. We would like to dedicate today’s WOD to his memory.

Chief Warrant Officer Marvin Wagner
Marvin was shot down over Pleiku, Vietman on July 21, 1970. He was piloting a Bell Ranger helicopter doing reconnaissance for the Army for Troop A 7th Squadron 17th Cavalry when he was shot down by enemy fire. He was 23 years old. He received the Distinguished Flying Cross and Oakleaf Cluster, Bronze Star Medal and Oakleaf Cluster, the Air Medal and 11 Oakleaf Clusters and a Purple Heart.
He left behind a wife, Barbara and 7 month old daughter Stacey.


Mixed Modality:
Take note of the “casual pace”. I know you all too well so make sure you keep it that way. These are great to work on recovery, movement patterns, and skill. Take the time to use the workout for what it’s written for.

Optional Accessory:

2 min Hang from a pull up bar
Goal: Don’t exceed 6 Drops
Notes: Each time you drop complete 10 Cal on the Bike or 10 Burpees

If you are a ninja at this try adding some time to the hang. Regardless make sure to not exceed 6 drops. Your choice on the bike or burpees. You can crank on these and push the pace or use it as a pace so you can get a longer hang on the next effort.

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