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ACF – November 16, 2018

Workout of the Day

1-2-3… up to 10

Clean and Jerk (155/105)

after each round of clean and jerks do 1 Round “Cindy” (5 pull ups, 10 push ups, 15 air squats)

Goal: Sub 20 min

Workout Notes:

Such a great workout with blends of movements and a good challenge. Depending on the type of athlete you are, you will have to pace out either the round of “Cindy”, or the Clean and Jerks. The goal is to still move thorough the work with a strong pace but ideally you don’t go to failure on anything. The clean and jerks are most likely going to be most efficient in the long run with quick singles. For some of us the push ups are something we should break up earlier on. Either way have fun with this one and get after it. If you need to modify at all to meet the goal time try some lighter weight on the bar.

ACF – November 15, 2018

Workout of the Day

50-40-30-20-10

Cal Assalt Bike

Notes: Alternate back and forth with a partner or rest the same as your work

Workout Notes:

Bike!!

These are intended to be sprints so work to keep them that way. You should be resting the same amount that your work interval took you. Trust in your fitness and ability to recover. if you don’t have a bike you can sub out the same workout on the rower. Dig in here and try not to hold back too much.

ACF – November 14, 2018

Workout of the Day

For Time

21-15-9

Deadlift (225/155)

HSPU

Push Press (135/95)

KB Swing (70/53)

Goal: Sub 7 min for each

Workout Notes:

“Diane”

Goal time is 7 min or less so make sure to modify if needed. Try keeping the loading and movements the same if possible and take it to 15-12-9. If not, adjust the weight and use a scaling option for the HSPU. Push hard on this one since you know you will have a 5 min break coming up.

21-15-9

Push Press is something you should be able to cycle with confidence since you will be a bit fatigued after the first couplet. Make sure not to turn it into a push jerk and finish with those legs extended. Swing is HEAVY but we want it to be. I would suggest breaking these up to avoid your heart rate spiking too much and to give the shoulders a quick break. Try not to do any more than 3 sets to finish each round. Adjust the loading if necessary.

ACF – November 13, 2018

Workout of the Day

Front Squat

3-3-3-2-2-1

21-15-9

Unbroken Thruster

Notes: Each set is for max load. Rest as needed between sets

Workout Notes:

Front Squat:

Starting off with some heavy work for the day. Get some good build up sets in before jumping in on your work sets. Weights can fluctuate as needed and make it a goal to have no failed reps while challenging yourself. Rest no more than 3-4 min between sets.

Thruster:

This is going to be metabolic but the goal is to have these be for load. You can rest as long as you needed between each round and adjust the weight as needed. The loading on the bar should be going up each round but the goal is unbroken reps.

ACF – November 12, 2018

Hang Squat Snatch

20 min to build up to a heavy single

4 Rounds

3 Hang Squat Snatch (185/135)

15 Burpee Box Jump Over (24/20)

Goal: Sub 15 min

Workout Notes:

Snatch:

Mixing in some more “heavy and then” work for this week. 20 min to find a heavy hang squat snatch for today. Don’t stress if this ins’t a PR but if you feel good feel free to go for it. Again, mechanics and bar speed come first and the loading should follow.

4 Rounder:

Some heavier barbell work that will have to be managed with the shoulder fatigue you may face with the gymnastics movement. This is definitely on the heavier side for the hang squat snatch but you should still be able to finish these within a minute. Singles are fine if you are keeping position and mechanics are in check. Keep a strong pace with the burpee box jump. Same here, work to get these done in under a min to :90 sec and get back on that bar quick and with confidence. Modify the weight as needed and take the burpee box jump over down to 10’s if necessary to keep moving.

ACF – November 9, 2018

Workout of the Day

4 Rounds

10 Double KB Swing (53’s/35’s)

15 GHD Sit Up

25 Hand Release Push Up

Goal: Sub 17 min

Workout Notes:

4 Rounder:

Some movements we haven’t done in the past very much like the double KB swing here. Please be cautious with the GHD Sit Ups and if you are not use to this total volume you can modify to 10 reps for each round. Same with those push ups. Take them to 15 if needed. These are also good options to modify the workout to meet the goal time domain if needed.

ACF – November 8, 2018

Workout of the Day

3 Rounds

10 Srict HSPU

21 Medball Clean (20/14)

50′ HS Walk

21 Wall Ball (20/14)

Goal: Sub 14 min

Workout Notes:

3 Rounder:

Be smart with the HSPU and break them up early if needed so you don’t hit muscular failure early on in the workout. Medball cleans are back! They are deceiving but with the lighter weight work to keep a quick cycle time while meeting range of motion. If you don’t have a handstand walk yet try some of the scaling options in the vault like shoulder taps or a variety of walks on the wall or around the box, etc. Shoulders and legs will get taxed in this one so be aware of that and work for efficient movement and pacing along the way. Modify to 5/15 if needed in order to meet the goal time domain.

ACF – November 7, 2018

Workout of the Day

Snatch x 2

On the 2 min x 14 min

BTN Snatch Grip Press

3 x 10

Workout Notes:

Snatch:

On the 2 min for 14 min. Make sure to get in some good warm up sets before jumping in on the work sets. Each work set should have you working with challenging weight but feel free to adjust and fluctuate the weight as needed on each set. I would encourage you to drop the weight between each rep so you can work the pull off the floor.

BTN Snatch Grip Press:

For many of us these are super tough due to mobility or just the uncommon position. Be smart and use a loading that allows you to perform the reps well with good position and have the weight follow. Rest no more than 3 min between each work set.

ACF – November 6, 2018

Workout of the Day

EMOM 30 min

Min 1: Run 200 meters

Min 2: 2 Rounds of “Cindy”

Min 3: Rest

Workout Notes:

EMOM:

This is On the 2 min so you’re going to have to push on both the run and gymnastics work. The min rest should be something that helps you keep the intensity up so trust in your fitness and recovery here. If you fall off or don’t think you can get the work done within the 2 min take the gymnastics work down to 1 round.

ACF – November 5, 2018

Workout of the Day

For Time

75 Cal Row

75 Burpee Box Jump Over (24/20)

Goal: Sub 14 min

Workout Notes:

Couplet:

Get after this one and dig deep. Push on the row but make sure you are able to get right into the burpee box jump. Strong and steady pace here. It’s easy to slow down on these unintentionally so make sure you are deliberate with the movement.

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