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ACF – September 20, 2019

Notes:

“Benchmark Friday”!!
One of our Icon benchmarks and it’s a long one! Higher volume as well so be smart and adjust the reps if you aren’t accustom to some of the volume like the GHD Sit Up or CTB Pull Up. Starting off with some bigger sets and going to small sets is key for these kind of workouts. Clean and Jerk is light but it’s fire! Suggesting quick singles here so you keep moving and it saves your grip and heart rate. Real crux of this workout is often the strict deficit HSPU at the end. If you need to take out the deficit or turn it into a kip to keep moving you can.

Mobility:

Couch Stretch

  • 2 min/side

Roll/Smash IT Bands and Calves

  • Total of 5 min

ACF – September 18, 2019

Notes:

Heavy day! Hang Clean complex on deck and we want you hanging onto that barbell between each variation. Either one of these may be a limiting factor for you in regards to loading so be smart and let mechanics/position be your guide. Rest no less than 2 min and no more than 4 min between each set with a goal of all successful lifts.

Optional Mobility:

Banded Hamstring Stretch

  • 2 min/side

Roll/Smash Quads

  • :90 sec – 2 min/side

ACF – September 17, 2019

Notes:

Split Jerk:
A little “heavy, and then” today with the build up on the split jerk. The 15 min is from an empty barbell in the rack. Start off with some higher reps when the weight is light but see if you can get roughly 5 attempts with the heavy singles to find you heavy rep for the day with a goal of no failed reps.

3 Rounder:
Simple and complimentary movements for the most part with reasonable reps that should allow you to push the pace and keep moving through this one. Row should be no longer than just over a min and the push jerk is on the heavier side but should be done in no more than 2 sets any round. See if you can get the MU unbroken since it’s lower reps and rely on the efficiency of the kip, especially in the dip.

Optional Accessory:

  • 3 Rounds
  • 50′ Farmers Carry (heavy)
  • 1 min Banded Plank
  • Notes: Rest as needed between rounds.

You choose the weight and object for the farmers carry and have fun with it. It should be challenging but doable for all 50’ each round. Banded plank has a video linked for you for set up. Find a band tension that works for you and is tough for the 1 min something you don’t have to break up.

ACF – September 16, 2019

Notes:

Chipper:
Some light weight and high rep work with the movements getting increasingly complex. Much of this work should be done in bigger chunks due to the weight and rep scheme. See if you can keep all movements to no more than 3-4 sets max to get them done with a short break. Adjust reps if needed in order to meet the goal time domain but try to keep it no less than 20.

Jump Rope Challenge:

  • 15 min Jump Rope

Digging in on the 15 min effort today on the rope! We know what the 5 and 10 feel like so lean on some of that technique and jump variations to keep you moving. By now you should also be able to adjust the rope to something you prefer to use and find efficiency with it.

ACF – September 13, 2019

Notes:

Benchmark Friday!!
Ohhh “Barbara”. Some volume can be accumulated here and this workout can make us sore if we aren’t accustomed to it. My suggestion is to look at how many rounds of “Cindy” you can do in 20 min and use that as a way to adjust the reps and control the overall volume if needed. Otherwise push the pace and see what those interval times can be on each one. Riding a bike or rowing super casual between those efforts can help with recovery between and possibly reduce soreness post workout.

Optional Accessory:

Banded Lat Stretch  1 min/side

Couch Stretch 2 min/side

 

ACF – September 11, 2019

Notes:

Possible EMOM:
Bit different structure with the On the 2 min. You’re rewarded with faster work on this one since you will get more rest. The trick is going to be finding that pace that you can maintain for all 9 rounds if that’s the goal you’re shooting for. Barbell loading is on the lighter side but breaking this up a bit may still be the right call to keep the heart rate down. Dig in, get the work done, and if you fall off on a round you can turn it into an AMRAP fo 18 min. You’re still honoring those the workout was written for.

Optional Accessory:

Mobility:

Banded Hamstring Stretch

  • :90 sec/side

Pec Stretch

  • :90 sec

 

 

ACF – September 10, 2019

Notes:

AMRAP:
Spicy little bugger set up here for us today. The devil press isnt’ something we do all that often but we do have plenty of other movements that are a similar variation. These feel a bit slow and steady but will jack the heart rate up. You should be able to get to 9 with a steady pace and no more than 1 break in the alter rounds. Wall Ball are a lower rep scheme but over time will definitely have us breathing hard and feeling some shoulder fatigue so break them up if needed. I would suggest trying not to break more than twice on these as well. This is going to be a mental one since so much of the work is “doable” so dig in.

Optional Accessory:
For Quality:

  • For Quality
  • 12-9-6-3
  • T2B
  • Notes: 50′ Double OH KB or DB Carry after each set (53’s/35’s)

Don’t stress if the T2B aren’t unbroken but if you can string them together that would be ideal. Regardless they shouldn’t take anymore than 3 sets complete. OH Carry is going to be more challenging with the KB’s so if you want to keep some loading try a DB, easier to hold and may not cause as much over extension in the low back. Either way the 50’ should be done unbroken. Don’t worry about the clock but focus on quality of movement.

ACF – September 9, 2019

Notes:

Chipper:
Straight through this one without looking back. There is a bit of a pacing element here but the box jump over should be steady and strong leading into the FS. If you can have a descending rep scheme for the front squat it can be a big help mentally. (12/10/8) gets you to 30 so something like that is a great way to dig in and focus on the work in small chunks. Go for it on that bike and push the pace to the end. If you need to sub a rower instead of the bike it’s all good.

Jump Rope Challenge:

  • Jump Rope Challenge!!!
  • 10 min Jump Rope

Change things up with any variation you want to but the focus is building stamina and working position on your singles. Alternating feet is going to be the easiest way to keep moving and adjusting your position so you don’t overly fatigue yourself. Relax those shoulders, spring off your toes, and keep your knees slightly bent.

ACF – September 6, 2019

Notes:

Benchmark Friday!!
Going with Ringer 1 and 2 for this week. These are short bursts so push the pace on each one. The bike will take some pacing for many of us but don’t be afraid to just go for it bit and see what you’ve got. Stick with the time caps and adjust loading or reps a bit if needed in order to squeeze under the time caps. Find the movement that you feel you excel at in each one of these couplets and try to use it as a way to gather yourself mentally, push the pace, and stay focused on what you’re doing in the moment. Aside from the T2B work to get all reps unbroken.

Optional Accessory:

  • Kneeling Jump Up 5 x 5
  • Plyo Push Up 5 x 5
  • Notes: Superset Movements if you like.

Getting after some explosive work. You can superset these if you like or just stick with all one then the other. If you struggle with the kneeling jump up just choose a higher box jump. As long as your midline is in check during the push up you can add some plates to try to hop your hands onto. Just avoid what the mega kip if possible.

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