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ACF – May 21, 2019


Heavy day with some Oly lifting and accessory work! Power clean should be dropped from the top for most of us so we can work on the first pull off the floor. If you want to work on cycling heavier weight you can do touch and go but only if you have your position dialed in. Try to have weights increasing on the barbell, especially as you get to those singles and focus on receiving the bar in a good position with stance and high elbows.

Kneeling Jump Up:

If these are challenging you can just do a regular box jump. If you’re super solid at them try adding a small plate or box to jump on.

Single Arm DB Row:

Sets should be near but not to failure. Make sure to adjust loading to allow for this and keep full range of motion on the movement.

ACF – May 20, 2019



Lower rep ranges and a shorter workout which should mean some fast turn around time here. Deadlift weight should be something that you can always do unbroken as well as the goblet box step up. This is done with just one KB or DB held on your chest so the weight is relatively light. Push the pace a bit on the burpees but be smart to keep moving from one movement to the next. If you need to lower the weight on the DL in order to meet the goal time domain please do but keep the reps the same for the rest of the workout

Accessory Work:

3 Rounds
50 Double Under
50′ Waiters Walk (right)
50′ Waiters Walk (left)
Notes: Rest :90 sec between rounds

No penalty if you don’t do the du’s unbroken but that’s the goal here. With the added in rest you have a good shot to work on this. You choose the weight on the waiters walk and do something that allows you to get the entire length unbroken.



ACF – May 17, 2019



In honor of Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA who was killed in Iraq on December 11th, 2007.

High rep and light weight here. Work on cycling the barbell to keep moving. If possible 12-10-8 is a great approach to this so you can keep moving but also be smart with the pacing. Same could be said for the pull ups depending on your capacity here. If you need to go to smaller sets just keep the rest short. For some of us either the WL or PU is going to be a strength so if you want to do bigger sets and can hold onto it fire away. Either way push the pace on the run and don’t have this be a “recovery” for you. Be smart with it but work hard.

ACF – May 16, 2019



Some descending reps here with DB Buprees, T2B, and DU. The DB Buprees are obviously not going overhead. Make sure to do your best to flatten that back out before standing up with the dumbbells. If you can get even a small jump off the floor great. If not, you can just stand tall like the top of a deadlift. T2B will have your grip a bit taxed but you should still be able to do these in no more than 2-3 sets for any round. Keep those shoulders relaxed and try to get big sets on the DU’s to keep moving. If you’re not sure about making the goal time domain lower the weight OR you can keep it and take off the first round.

Optional Accessory:

Tabata KB Front Rack Carry

8 Rounds: :20 sec work / :10 sec rest

Athlete chooses the weight

Fun one with some static holds. Do your best to not let the KBs rest on top of your shoulders but keep them in a true front rack position.

ACF – May 15, 2019


Heavy day for the week with some power lifts! Sumo Deadlift is going to hit up the glutes more so make sure to get good and warm and pay attention to how you feel during the build up sets. Rep ranges will vary so try to keep that set of 5 consistent with loading and increase the weight on the other rep schemes. Rest 2-3 min between each set.

DB Incline Bench:

Try using a medball to prop yourself up on with your upper back while sitting on the floor. Great sub and works well. Each set should be near but not too failure. Rest 2 min between each set.

ACF – May 14, 2019



Some lunging and pulling! Lunges will have the weight stay the same across all rounds with the weight but the pull variation will be getting more difficult as the reps descend. Lunge should be something that you can do unbroken for at least the first round and in no more than 2 sets any later in the workout. Gymnastics pulling variation will require some pacing, especially once you get Into the muscle ups. Goal is to not go to failure and keep your rests between each set short. Focus on bringing your hips to the bar or rings on the muscle up and keep those elbows bent with short/choppy pulls on the legless rope climbs. If you don’t think you can get to the rower with more than a min to work adjust the loading or the rep scheme on the gymnastics pulling so you can.


If you have a handstand walk try challenging yourself with some small turns or building a fun course to navigate. If you don’t have them yet or are working to build some capacity here you can try some of the scaling options or work on static holds.

ACF – May 13, 2019



Lots of shoulders in this one with some heavier load. Keep in mind that once you get through that first round you are just about half way done with the workout. Work to drive yourself under the bar on the push jerk to save your shoulders. The push jerk should be done in no more than 2-3 sets for the first round. Same for the wall ball and this would be intentional pacing. Many of you may be able to do bigger sets than this but be smart so it doesn’t catch up to you too much. Lower the weight on both the barbell and medball if needed in order to meet the goal time domain but keep the reps the same.


3 Rounds

50 ‘ Plate suitcase Carry (right)

50’  Plate Suitcase Carry (left)

50’ OH plate carry

Have fun with this one and see if you can choose a weight that allows you to keep moving without putting the weight down the entire time. Great test for grip strength.


ACF – May 10, 2019


Snatch/Burpee Box Jump:

Light weight today which makes it a great opportunity to work on technique with cycling the barbell. I would suggest still working on a power snatch here but trying to minimize the dip in your catch position so that you can keep the bar moving quickly. Those burpee box jump overs are going to be a mental battle so stay in it with consistent pacing and small goals. Constant movement is the key but don’t be afraid to change things up a bit. 5 quick reps and 10 consistently paced reps, etc. This can help keep you occupied for the finish of the workout if you need to. Modify the reps to 35 and 70 if needed in order to meet the goal time domain.

ACF – May 9, 2019


Grunt Work:

This will take some strategy if you hit it up. Longer isn’t always better to start if you end up falling into shorter lengths with the farmers carry later in the workout. You may consider taking a bit of a break after the set of deadlifts before starting the carry just so you can get a longer carry distance.


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