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ACF – November 30, 2018

Workout of the Day

Teams of 2

3 Rounds

800 Meter Run (together)

40 Synchronized Alternating DB Snatch (50/30)

10 Cal Bike per person

Goal: Sub 25 min

Workout Notes:

3 Rounder:

Throwing in a team workout in the mix during the week. Both people run together and the DB work is synchronized. Don’t stress too much on this but make sure no one is left behind doing snatches while the other gets on the bike. Bike should be a hard sprint since it’s only 10 cal on the bike/person. This workout should have you moving through it with fast intentions since it’s lighter weight and shorter distance on the bike. Run should be pushed but paced to allow for this.

ACF – November 28, 2018

Workout of the Day

3 Rounds

7 Power Snatch (155/105)

14 Handstand Push Up

14 GHD Sit Up

42 Double Under

Goal: Sub 14 min

Workout Notes:

3 Rounder:

Fair amount of shoulders in this one so breaking things up early is going to be a smart option for many of us. This is especially true on the HSPU for many of us. If you need to adjust the workout to meet the goal time domain go lighter on the barbell and take the reps down to 9 or 11 on the HSPU. Scale movements as necessary. Also be smart with the GHD Sit Ups. If you aren’t used to this volume either take the reps down to 12-15 or sub out an ambat sit up.

ACF – November 27, 2018

Workout of the Day

Power Clean + Hang Squat Clean + Squat Clean + Front Squat


Notes: build to a heavy and have all sets be within 10% of your heaviest for the day

Workout Notes:

Heavy work!!

Clean Complex should be something that allows you to focus on the position on the clean. It will get challenging with more leg fatigue so adjust loading as needed. Goal is no failed reps. Rest no more than 4 min between each set and make sure to get good and warm with some build up sets before getting after your work sets. See if you can keep all work sets within 10-15% of one another.

ACF – November 23, 2018

Workout of the Day

3 Rounds

3 Hang Power Snatch (155/105)

6 Strict HSPU

9 Box Jump (30″/24″)

12 Alternating DB Snatch (70/53)

15 Cal Bike

Goal: Sub 15 min

Workout Notes:

3 Rounder:

This has some descent flow to it so you should be working to see the pace high today if you’re feeling good. None of the reps are too high so you should be shooting for unbroken reps on each round. If you need to break anything up it may be the strict HSPU just to avoid too much fatigue. Trick is going to be finding the pace that you can push on the bike but allows you to keep moving into the upcoming rounds. Be confident in your fitness and ability to recover from the bike and push a bit here. If you need to modify anything to meet the goal time domain try lighter weight on the barbell and dumbbell but work to keep the reps the same. If you need to kip the HSPU try starting each round with strict and go to kipping when necessary to keep moving. If you need to sub a row for the bike that’s fine, keep the cals the same.

ACF – November 21, 2018

Workout of the Day

Back Squat

5 x 8

Bulgarian Split Squat

3 x 10/leg

Workout Notes:

Heavy Day! Back Squats and some unilateral work.

Some higher reps for the back squat today so make sure to take the time to warm up for these but take into account the weight may be a touch lighter than your usual 3’s or 5’s. Rest no more than 4 min between each set and see if you can keep all of your work sets within about 15% of one another. Would rather see some good consistency here than lots of fluctuation with the weight.

Bulgarian Split Squat:

Great accessory movement and you can use anything you want for loading. KB’s or DB’s work well .

ACF – November 20, 2018

Workout of the Day

AMRAP 10 min

10 Squat Clean (95/65)

10 CTB Pull Up

Goal: 7+ Rounds

Workout Notes:


Light weight and moderate reps means this one should be a burner. Work for touch and go reps on the barbell but be smart so you can continuously link your pull ups together. Reminder to bend those knees on the clean so you don’t fatigue your low back too much. Try a touch wider grip and look to the far corner of the ceiling for the CTB to open up your chest. If you need to modify to meet the goal rounds try taking the reps to 7/7.

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