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ACF – October 5, 2018

Workout of the Day

For time

50 burpees

Row 1k

Run 1 Mile

Bike 2 miles

Goal: Sub 25 min

Notes: wear a 20 lb. vest

WOD Notes

Chipper:

Longer work today and it’s all monostructural which will be nice to get some of the loading off your system. Having said that, it does say to toss on a vest if you have one. This isn’t a terrible thing as it will slow you down a bit and still accomplish the same thing. If you feel like you need a break and want to take off the vest you can do that as well. Sub out the bike for an additional row at 1 k if necessary.

ACF – October 4, 2018

Workout of the Day

20 min

21-15-9

GHD Sit Up or T2B

Double KB Swing (53’s/35’s)

Goal: Sub 7 min

Notes: With remaining time find your 1 RM Hang Power Clean

WOD Notes

21-15-9

This is more about midline than anything. The double KB swing is a “Russian” swing so it only needs go go chest height, no higher. Should be a quick burner here so try to keep any transitions quick and if you are breaking up the kb swing it shouldn’t be into any more than 3 sets. Adjust loading as necessary.

ACF -October 3, 2018

Workout of the Day

AMRAP 11 min

1 Squat Clean (205/145)

3 Front Squat

3 Muscle Up

9 Box Jump (30/24)

Goal: 5+ Rounds

WOD Notes

AMRAP:

Mix of heavy barbell and gymnastics movements in this one to make for a well rounded workout that all of us will have something we need to work on. The barbell work should be something that you can do unbroken with the clean going right into the front squats. If needed, rest a bit more before picking up the barbell so you can do this in the later rounds. It will save you from having to do an additional clean. Similar for the muscle up. Unbroken to start but quick singles may be smart as the workout goes on. Box Jump is higher but should be paced to keep you moving through this one. Adjust to lower weight if needed on the barbell, and do a jumping or banded variation on the mu to meet the goal rounds.

ACF – October 2, 2018

Workout of the Day

Back Squat

3-3-3

Front Squat

3-3-3

OHS Squat

3-3-3

WOD Notes

Heavy day with squats!

This workout should have you starting off with the heaviest weights and by nature of the movement seeing the loading decrease as you go. Make sure to get good warm up and lead in sets before starting the work sets. Vary loading as needed across all movements and sets. Goal should be no failures but to still challenge yourself on each set.

ACF – October 1, 2018

Workout of the Day

30-20-10

Hang Power Clean and Jerk (135/95)

Calorie Row

Goal: Sub 17 min

WOD Notes

30-20-10

This is a great one to work on cycling a barbell with. Be smart with your sets and break them up so you don’t go to failure. Trying for sets of 5-7 is a great idea if you’re not sure where to start and the loading should allow you to do this. Push the pace on the row since you have descending reps but make sure you are quick to get back on the barbell. Lighten up the weight if needed in order to keep the barbell moving in bigger sets.

ACF – September 28, 2018

Workout of the Day

Power Snatch + Squat Snatch

On the 2 min x 10 min

For Time:

“Isabel +”

30 Snatch (155/105)

Goal: Sub 10 mins

WOD Notes

Snatch Complex:

You pick the weight on this one today but the complex should be dictated by quality movement on the power snatch. Be smart here. You should be feeling your elbows snap to lock out and knees and feet in the right spot to do an ohs. Anything less than this is too heavy. Feel free to cycle the complex, or if you need to work on the pull off the deck you can drop it between.

Isabel +:

This is going to be about smart pacing and position for the entire workout. If you need to do a full squat as you fatigue fire away. This is where the quality position will come into play as you go from power to squat snatch. It should be seamless. Modify the weight to something lighter if needed in order to meet the goal time domain.

ACF – September 27, 2018

Workout of the Day

For Time

50′ Handstand Walk

25 Cal Row

75′ Handstand Walk

25 Cal Row

100′ Handstand Walk

25 Cal Row

75′ Handstand Walk

25 Cal Row

50′ Handstand Walk

Goal: Sub 20 min

WOD Notes

Optional Handstand/Row:

Increasing volume with the hs walk will be challenging for you to keep you midline while breathing hard after the row. Try to keep a strong pace on the rower and see if you can do the hs walk in no less than 25’ increments. If you are still working on hs walks try a handstand hold against the wall for roughly :20 sec/50’ increment. If you want to add in some shoulders taps there as well that can be a good option.

ACF – September 26, 2018

Workout of the Day

Dumbbell Burpee Special

EMOM 30:

1. 4 Dumbbell Clean + 4 Dumbbell Front Squats (100/70)

2. 10 burpees (increase by 1 rep each round)

3. Rest

WOD Notes

Dumbbell/Burpee:

This one is a real treat. With the ascending reps on the burpee each round you will have to push the pace. Dumbbell should be heavy but doable. Try starting from the floor if possible. This is a fun and challenging one so dig in.

ACF – September 25, 2018

Workout of the Day

Linchpin Test 1 (courtesy of Pat Sherwood)

For time:

400m run

Fran, 75/55

400m run

Fran, 75/55

400m run

Goal: Sub 24mins

WOD Notes

Linchpin Test 1:

This one is all about your engine. Weight should be light enough that the thought of doing the thrusters unbroken is not an issue at the start. It’s the willingness to just “go there” after the runs and with the volume. If you need to scale things back to meet the time domain try doing 15-12-9 on the Fran portions but keep the runs there. Push hard on the runs and trust that fitness on this one!

ACF – September 24, 2018

Workout of the Day

Sumo Deadlift

5-5-3-3-2

Single Leg Deadlift

3 x 10/side

Strict T2B

3 x 8-12

WOD Notes

Sumo Deadlift!!

Starting off the week with some heavy lifting is hard to beat. Descending rep scheme so the weight should be going up on the bar each lift if at all possible. Rest no less than 2 and no more than 4 min between. Finishing it up with some single leg work and strict T2B for working the posterior and midline. The single leg deadlift can be done with a barbell, dumbbell, or kb. You choose what works well for you but make sure each set is challenging. If you don’t have a strict T2B at full range of motion I would like to see you keep the movement strict and work on getting as much range of motion as possible rather than going to a kip.

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