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ACF – 24 April 2017




Workout of the Day

For time:

35 Double-unders
10 bar facing burpees
75 pound squat snatch, 15 reps
35 Double-unders
10 bar facing burpees
95 pound squat snatch, 12 reps
35 Double-unders
10 bar facing burpees
115 pound squat snatch, 9 reps
35 Double-unders
10 bar facing burpees
135 pound squat snatch, 6 reps
35 Double-unders
10 bar facing burpees
155 pound squat snatch, 3 reps




ACF – 21 April 2012



Workout of the Day

Complete as many reps as possible in 25 minutes of:

15 foot rope climb, 1 ascent
Run 400 meters
15 foot rope climb, 2 ascents
Run 400 meters
15 foot rope climb, 3 ascents
Run 400 meters
15 foot rope climb, 4 ascents
Run 400 meters
15 foot rope climb, 5 ascents
Run 400 meters
15 foot rope climb, 6 ascents
Run 400 meters
15 foot rope climb, 7 ascents
Run 400 meters
15 foot rope climb, 8 ascents
Run 400 meters
15 foot rope climb, 9 ascents
Run 400 meters
Continue the ladder till time runs out

ACF – 20 April 2017

Tabata Barbell

Tabata deadlift, 185 lb.
Tabata hang power clean, 135 lb.
Tabata front squat, 85 lb.
Tabata push press, 65 lb.

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. Rest one minute between exercises.

Post total reps from all 32 intervals to comments.

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