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ACF – September 24, 2018

Workout of the Day

Sumo Deadlift


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.

ACF – September 21, 2018

Workout of the Day

5 Rounds on the 2 min

12 Front Squat (155/105)

17 T2B

Goal: Completion

WOD Notes

On the 2 min:

This is a challenging piece regardless of what you like, barbells or gymnastics. The reps are just enough that you are going to have to push the pace on both movements. FS should be done unbroken and the T2B can be broken up but with super short breaks. Goal should be to have about :45 sec to rest or more before the start of the next round. Scale the loading on the front squat and reps on the T2B if needed in order to accomplish this.

ACF – September 20, 2018

Workout of the Day

EMOM 12 min

Odd: 12 Power Clean (135/95)

Even: 12 Burpee Box Jump (24/20)

Workout Notes


This should be manageable weight that you can touch and go with on the power cleans. Some may resort to singles if they need to in order to keep moving or save the grip/low back but starting off touch and go reps is the way to go. Scale the weight if needed in order to do this. BBJ is going to jack up that heart rate so try to be smart with pacing and keep the breathing reasonable. If you fall off at any point on the EMOM scale back by 2 reps on each movement and try to continue.

ACF – September 19, 2018

Workout of the Day

4 Rounds

100′ Dumbbell Front Rack Carry (100/70)

100′ Dumbbell Overhead Carry (100/70)

50 Double Unders

25 CTB Pull Up

Workout Notes

4 Rounder

This is going to be more shoulders and biceps than many think and it’s going to be tough to catch that breath with that front rack carry. Work to stay relaxed and consistent on the doubles so you can jump into the CTB. Ideally no more than 3 sets there with minimal breaks so you can work on cycling your reps. If you need to scale the workout try a lighter weight and no less than 15 CTB pull ups. Not much of a stress on time with this one in regards to finishing it. Just dig in and work to get it done.

ACF – September 18, 2018

Workout of the Day

Front Squat


Single Leg Box Step Up

3 x 10/leg

Glute Bridge

1 x 20

Workout Notes

Some heavy work for the week!

Front squatting with descending rep schemes. Make sure to get some good build up/lead in sets before starting the work sets here. Rest should be no less than 2 and no more than 4 min between each work set. Weights may not go up all that much across the sets since they are relatively close with the rep schemes but see if you can make bumps up in weight on each set.

Single leg work to finish things off. Each accessory lift should be near, but not too failure. Adjusting weight across each set in order to accomplish this is fine as well.

ACF – September 17, 2018

Workout of the Day

5 Rounds For Time:

30 KB Swing (53/35)


5 Ring Muscle Up

Goal: Sub 16min

Workout Notes

Short Chipper:

Going to be a fun but challenging one with a fair amount of shoulders and lungs! Pace out those swings so you can save some shoulders and pull for the muscle up. A “z” press is a good option to scale if you aren’t quite there with the hspu yet. If you don’t have muscle ups yet then try either a jumping variation work 5 strict pull ups and 5 strict ring dips per round for today.

Congratulations Shade!!

ACF – September 14, 2018

Workout of the Day

Interval AMRAP’s

AMRAP 4 min

9 OHS (135/95)

10 T2B

Rest 2 min

6 Hang Squat Snatch (135/95)

10 T2B

Rest 2 min

3 Squat Snatch (135/95)

10 T2B

Goal: 3+ Rounds each interval

Workout Notes

These are short on time and will require you to push the pace on each one. Try your best not to worry about the next AMRAP coming up and focus on the task at hand. Goal is 3 rounds or more on each so adjust to lighter weight or lower reps if needed to accomplish that. The squatting movement gets more complex as you go so work to create good habits from the start.

ACF – September 13, 2018

Workout of the Day


100 Pull Up

100 Push Up

100 Sit Up

100 Squat

*you must complete all reps of the movement before moving to the next.

Workout Notes:

Keep in mind you want efficient, not sloppy, movement so avoid going to failure on your reps. Stop 1-2 reps short of failure to preserve muscle fatigue and endurance.

Put more focus into the mechanics of your least efficient movement or movements, and make up time during your most efficient movements.

ACF – September 12, 2018

Workout of the Day


2 Clean and Jerk (185/135)

2 Front Squat (185/135)

2 Legless Rope Climb

Goal: 5+ rounds

Workout Notes


Heavier barbell on deck but you should be able to do the clean and jerk right into the front squat. This is going to be challenging but will save you quite a bit of work, at least in the earlier rounds. Be smart with your pacing so you can fight to keep this structure in the workout. If you need to scale the rope climb to using legs for the sake of intensity and to keep moving feel free. Same goes for the weight on the barbell if needed.

ACF – September 11, 2018

Workout of the Day

Bench Press


3 Rounds NOT For Time

5 Strict Ring Dip

10 Strict Pull Up

15 Close Grip Push Up

Notes: Rest as needed between rounds

Workout Notes

Bench day!!!

Who doesn’t love bench day?! Keeping it simple with 5 x 5. Weights can vary or stay the same across but all should be challenging sets. If you miss a set of 5 due to the loading, back off for your next set so we can get in the volume.

Accessory lifts are not for time. Think of doing this for quality and making sure you are moving well. Lowering the reps in order to do this is suggested if needed. Rest as needed between rounds and feel the pump!

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