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ACF – February 28, 2019



This is alternating between the set of swing and a min of rest. The swing should be done unbroken and the quicker you get them done the more time you will have to rest. Try a brief pause at the top with a loose hands to save your grip. This can help once you start to fatigue.


This is an old classic with some tweaks. We will be starting with the calories higher and adding 2 reps after 2 rounds completed at the same calorie count. This will minimize the volume and keep the intensity high. These typically start out “easy” and get hard very quickly. Just depends on how strong of a rower you are in regards to how quick it gets tough. Either way, see how far you can make it!


ACF – February 27, 2019




Another fun one with a bit different structure in regards to the DU penalty. Barbell should be loaded to something that you use with the workout “Isabelle” if you are doing it in 3 min or less. Each one of the barbell movements will have you breaking things up a bit but most likely much less on the push jerk than the snatch. Try knocking out a set of higher reps to start here and going to quick singles as needed to get to the 20. Similar with the gymnastics work. Some may be able to hold some bigger sets, others more broken up. Do what works for you so that you can avoid muscular failure. Small sets and short rests to keep moving is the key. If you break on the DU you have a 1 thruster penalty, but start where you left off on the doubles. Once you finish the first round stop at the 50 mark and reset for another set of unbroken reps. If you don’t have doubles don’t stress. Just sub out singles for the day. Adjust loading and reps as needed in order to meet the goal rounds.

ACF – February 26, 2019

*with remaining time Run for distance



Fun structure for a longer workout today. It’s basically a 40 min window to complete the work and have the remaining time be a max distance run. Make sure to modify or adjust the reps in the movement so that you can get back to the run around the 32 min mark. Ideally you still have a fair amount of time to get in some running. If your weather isn’t cooperating try a 3 mile bike as a sub for the run. Breaking up the front squats is obviously key but try to keep the first two sets some bigger rep ranges. Work to stay with a strong and consistent pace on the burpees knowing that you will still need to row effectively.

ACF – February 25, 2019


Heavy Day! Push Press on deck today with 5 sets of 3. Get good and warm with some build up sets here and make it a goal to have no failed reps on the work sets. Rest 3-4 min between each set and adjust weight accordingly. They can fluctuate as needed in order to meet the goals listed above.


Getting in some higher rep work based off of your percentages today. See if you can stick with the barbell the entire min and not re rack it or drop it. If you do, no stress but see if you can dig in here.

Muscle Up:

This can be a time to work on capacity or develop the skill and strength behind the movement. You choose. Kipping, strict, etc. Either way you shouldn’t be getting more than 7 in a row and if you are, add weight. Otherwise try a banded or low ring option for today.


ACF – February 21, 2019



Lots of hip extension in this one so there is going to be some interference between movements here. Breaking things up from the start may be smart for some of us to meet the goal time domain but you shouldn’t have to do any more than 2 sets to accomplish the work when you are fresh. Push Press starts from the floor so some bigger sets may pay off since we can avoid picking up the barbell for other sets. Fight hard to keep this a push press and don’t drop under the barbell turning the movement into a push jerk. Change things up a bit and try keeping the weight but lower the reps to 15-12-9 if needed in order to meet the goal time.

ACF – February 20, 2019

For Quality

10 L-Pull Up
20 Strict Ring Pull Up (knuckles to chest)
30 Strict HSPU or Accumulate 2 min in a Handstand Hold
Goal: Just get it done


Heavy Day! Getting in some Oly work with Hang Squat Cleans:

Barbell shouldn’t go any lower than just above the knee on any one of these reps. The sets of 3 should be done in a row without dropping the barbell so adjust accordingly. This is also a great time to work on foot position and make adjustments rep to rep if needed. Try increasing weight through each set but keep mechanics, position, and speed a priority. Rest no less than 2 min and no more than 4 min between any work set.

Strict Work:

A bit of a chipper structure today with this piece. For the ring pull up we are looking to build strength for the ring muscle up. Work to lean back a touch and get those knuckles to your sternum. This is a deep pull so for some of us it may be more like collar bone height. Regardless of where you are we want you working to have the deepest pull that you can and working to keep those knuckles facing one another in the pull. Strict HSPU has quite a few reps so make sure you are able to control these reps. Breaking things up into small sets is a great option. Although it says “just get it done” be reasonable with the HSPU reps and if you need to back off the reps that’s fine. This training piece isn’t intended to be a beatdown so don’t turn it into that.



ACF – February 19, 2019


For some of you this will be wheelhouse with the weightlifting, weightlifting structure and you might consider doing the wall ball unbroken. For others you may consider 8/7/5 even from the start with some very short breaks to help control the breathing. Either way you will be doing singles on the clean at some point. Try staring off your sets with some touch and go reps (if not a few sets of that), then go to quick singles to keep moving. This workout is very much about smart pacing from the start and digging in to sick with it on the last round and half. Adjust the loading as necessary to meet the goal time domain but keep the reps the same.



ACF – February 18, 2019


Muscle Up/Swing:

LOTS of grip here. I would strongly suggest taping up for this or wearing grips if you have any concerns of tearing. Break up the muscle ups early on so you don’t have to worry about muscular failure in the later rounds. Sets of 2 to accomplish the work in each round is a great idea. KB is on the heavier side but still working getting the weight overhead. Rely on leg and hip drive to save your pull as best as possible. Take out the first round or two if needed in order to meet the goal time domain. You can also sub out a jumping or banded variation of the muscle ups if you like. If you have been doing this frequently try a chest to bar pull up, even a strict variation if you have them.

DRIVE SAFE…icy roads!! Heater’s on 👍🏻🔥

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