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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!

ACF – September 10, 2018

Workout of the Day

Aerobic Short

Row 500m

8 x 500m

Notes: Rest 1 minute between efforts or alternate back and forth with a partner if needed

Workout Notes

Rowing Intervals!!!

Lots of intervals to be had here today and the rest is short. That means you’re going to have to be smart with the pacing from the start. The goal should be consistency across all intervals. See if you can stay within :3-:4 sec on each effort. Focus on keeping your heels away from the seat in the “catch” position. This will help you with having a more powerful leg drive in when you pull. Also, consider trying some different damper settings to see what works best for you. Small adjustments can make a big difference for many.

ACF – September 7, 2018

Workout of the Day

Clean and Jerk

build up to a heavy single in 20 min

2 Rounds

20 Clean and Jerk (155/105)

40 Bar Facing Burpee

Goal: Sub 12mins

Workout Notes

2 Rounder:

This is a great workout and one you need to be smart with but can really push on. The clean and jerk weight is on the moderately heavy side so you may consider touch and go reps to start but for many of us this is going to turn into singles pretty quickly in order to keep us moving. Bar facing burpees are what they are but you should be working to stay consistent here. Especially on that last set. Try to pick up the pace and push through to the end. Goal time is on the shorter side so scale the loading on the clean and jerk if needed. From there you can go to the reps.

ACF – September 6, 2018

Workout of the Day

5 Rounds

Zercher March (185/135)

25/20 Cal Row

Workout Notes

Zercher hold can be done out of a rack. Push hard on the row and see if you can get it done in roughly a min. This is going to be tough on the upper back and to keep your breathing paced on the holds after the row. Try your best to keep your chest tall and find some consistency breathing. No goal time on this one today, just work to get it done.

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