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ACF – January 23, 2019

Workout of the Day


4 Rounds

90 Double Under

28 Wall Ball (20/14)

12 Bar Muscle Up

11 Power Clean (155/105)

Goal: Sub 25 min

Workout Notes:


All movements that Nicolas enjoyed and the combo of them makes for a real challenge. I would suggest breaking things up a bit at the start if needed in order to keep things moving. This may mean the wall ball into 2 sets for some or more likely for many of us it would be the bar muscle up into 2 or 3 sets. If you need a scaling option for this try using a band or jumping variation and lower the reps if needed. Weight on the cleans is something you should be able to cycle if you want but with the pull/pull combo on in each round singles may be a better option for some of us. Adjust loading as needed in order to maintain this stimulus.

ACF – January 22, 2018

Workout of the Day:

Front Squat


Glute Bridge

2 x 15-20


Strict T2B

3 x 8-12

Workout Notes:

Heavy front squats! A largely varied rep scheme for today but I find these super helpful for dialing in position on the higher volume sets that we can apply to the singles. Try choosing a weight that you think you will be able to keep for all of the sets of “1” and stick with it. Maybe even a slight increase but it should be tough to hold onto. On the larger sets you should see weight vary more and increase as you go up. The goal is to have challenging sets but ideally no failed reps. Adjust loading accordingly and rest no more than 4 min between each set.

Glute Bridge:

2 sets of 15-20 here so you can adjust the loading as necessary. They should be done unbroken and if you find it easier to wrap the bar with some kind of pad go right ahead. Loading these up can get pretty uncomfortable otherwise.

ACF – January 21, 2019

Workout of the Day:

Workout Notes:

Great hero workout to work on raw conditioning with. Goal is really just to get this one done but it’s also a great mental test. Staying focused on the movement or couplet you are on is the key here. Take note of those 1 min rests and try to move around a bit in between. The get ups are slow so don’t stress on this. Keep the movement dialed in and don’t do anything funky to try to increase your speed. Compare to your past score or use today to set a new benchmark.

On July 7, 2016, a sniper coordinated an ambush on a group of police officers in Dallas, Texas. Dallas 5 commemorates the five officers who lost their lives in the attack.

Dallas Police Officer Patricio “Patrick” Zamarripa, 33, was a member of the force for six years and served active duty with the U.S. Navy for eight years and in the reserves for five. He is survived by his wife, Kristy, and daughter, Lyncoln Rae.

Dallas Police Senior Corporal Lorne Ahrens, 48, was a longtime member of the force. He served with the Los Angeles Police Department for 10 years before moving to Texas and joining the Dallas Police Department in 2002. He is survived by his wife, Katrina, and children, Sorcha and Magnus.

Dallas Police Officer Michael Krol, 40, was an eight-year veteran of the Dallas Police Department and a dedicated member of the Wayne County Sheriff’s Office in Detroit, Michigan, before that. He is survived by numerous friends and family members.

Dallas Police Sergeant Michael Smith, 55, served as a U.S. Army Ranger before joining the police force in 1989. The 27-year veteran of the force is survived by his wife, Heidi, and daughters, Victoria and Caroline.

Dallas Area Rapid Transit Officer Brent Thompson, 43, served in the Marine Corps before joining the Corsicana Police Department and then the Dallas Police. He is survived by his wife, Emily, and many other friends and family members.

ACF – January 18, 2019

Workout of the Day

3 Rounds

20/17 Cal Bike

20 Thruster (95/65)

Goal: Sub 13 min

Rest 5 min

3 Rounds

20/17 Cal Bike

20 Clean and Jerk (95/65)

Goal: Sub 13 min

Workout Notes:

3 Rounders:

All about the fitness and conditioning here. Bike should be a strong pace but one you can get on the bar nearly right away with. Don’t be afraid to go for it a bit on the thrusters and try to knock out some bigger sets. Loading should be something that you can cycle efficiently and get to the 20 reps in no more than 2 sets on any round. You get a fair amount of rest before the next piece and that loading is light for the clean and jerk so make sure you are working for the same thing. Efficient cycling of the barbell and quick reps. Lots of touch and go with this light of a weight. If you need to lower the weight at all for this one to keep that stimulus please do. If you don’t have a bike you can always sub out the same amount of calories on the rower or even put in roughly a 400 meter run (this one may take a bit longer so I would prefer the row as a sub).

ACF – January 17, 2019

Workout of the Day


Row 6 x 500 meters

Notes: Rest 2 min between each effort. Keep your times within :10 sec of one another

Workout Notes:

Rowing Intervals

Intervals today with nearly the same work to rest ratio. The goal is to keep things consistent here which makes for a good opportunity to learn pacing for yourself. Each interval should be within roughly :10 sec of one another and no longer than that. If you can keep it within :5 sec it’s all the better.

ACF – January 16, 2019

Workout of the Day


30 Rounds

5 Wall Ball (20/14)


1 Power Clean (225/155)

Goal: Compare to previous score

Workout Notes:

We did this last during “Hero” month in July. Compare your score to your previous time or set a new benchmark if this is a new one for you. Find a strong but steady pace and pay attention to how you cycle through each round. Depending on what is most challenging for you (clean or HSPU) try to find a flow that allows you to go into that movement with some form of feeling “recovered”. This may mean faster on some exercises and slower on others. Keep the power clean at a weight that you can move mechanically well and walk up to with confidence. This is also a great opportunity for you to work on the HSPU. If you are a ninja and have done this workout a number of times give it a try with strict HSPU.

ACF – January 15, 2019

Workout of the Day

Clean and Jerk


Workout Notes:

Heavy Clean and Jerks for the day!

Reps are descending so you should see weights increase but it may not be by much since there will be some fatigue from the previous sets. Goal should still be quality mechanics while challenging the position with the right loading. If you need to stick with a weight or back off to dial things in please do. Rest no less than 3 min between each set and drop the barbell after each rep so you can work on the first pull off the floor.

ACF – January 14, 2019

Workout of the Day

3 Rounds

10 Burpee Ring Muscle Up

10 Front Squat (205/145)

Goal: Sub 17min

Workout Notes:

Work on keeping the burpee ring muscle ups consistent and avoid the rings swinging around. Front squat should come from the floor, it’s going to be heavy but something the first round should be done unbroken. See if you can hang on to this but keep the loading so you can complete each round in no more than 2 sets. Adjust loading as needed in order to do this and meet the time domain.

ACF – January 11, 2019

Workout of the Day

10 Rounds

AMRAP 1 miun

7 Strict HSPU

max rep Squat Clean (135/95) with remaining time

Notes: Rest 1 min between rounds

Workout Notes:


This is an interval based workout so don’t be afraid to push the pace here. Your score is the total number of squat cleans you get from each round. This is a weight that you should be able to do touch and go reps with but as you fatigue doing quick singles may be the best option. I would suggest trying to start each round with a set of 3 or so touch and go then going to singles as needed. The HSPU is going to add up on this on for sure. They shouldn’t take you any longer than roughly :20-25 sec even in the later rounds. If you need to break them up that’s fine, but make sure you are still getting on the bar with about :40 sec to work there. Lower the weight or use a box/band for the HSPU if necessary for today.

ACF – January 10, 2019

Workout of the Day

Back Squat


Hip Extension

3 x 15

Notes: Add weight if needed

Banded Plank

3 x :45 sec

Workout Notes:

Heavy day for the week! Some back squats with descending reps so the loading should be going up but don’t be surprised if it’s not a ton by the time you are at those singles. Goal should be no failed sets but challenging yourself with the loading. See if you can stay within roughly 15-20% on all the sets of 3’s and make a bit of a jump on the singles. Rest no less than 2 min and no more than 4 min on any set.


Midline work to finish things up. You can super set these if you like or add weight to the hip extension if you feel comfortable with that.

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