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ACF – January 9, 2019

Workout of the Day

5 Rounds

50 Double Unders

5 Power Snatch (155/105)

5 Ring Muscle up

5 Box Jump (30″)

Goal: Sub 15 min

Workout Notes:

5 Rounder:

Alllll the 5’s. This means that you should be able to keep a strong and consistent pace in the workout. Depending on your strengths you will find yourself either loving the barbell, or the gymnastics work. These may be unbroken or in 2 sets depending on the person. Quick singles may be a good option as well if they are what you need some work on which is fine. Work to get those dubs done in big sets and relax the shoulders for the rest of the movements. If you need to modify the muscle up try a jumping or low ring option for tomorrow. Try to avoid bands so you don’t have to worry about getting in and out of them. Be confident on this one and stay in the moment. One movement at a time.

ACF – January 7, 2019

Workout of the Day


Clean and Jerk (135/95)

Burpee Box Jump (24/20)

Goal: Sub 15 min

Workout Notes:

10 down to 1:

Weight on the barbell is something that you should be able to cycle but choosing to do singles may be a smarter strategy for some of you. If you want to push the pace today try starting each round with a small set of touch and go reps, from there you can do right into the singles. Paced but intentionally burpee box jump overs. Be deliberate to stay moving on these even if it takes setting small goals on each rep. Adjust the loading as needed in order to meet the goal time domain and stimulus.

ACF – January 4, 2019

Workout of the Day


3 Rounds

Run 400 meters

21 Swings (53/35)

12 Pull Up

Goal: Sub 12 min

Workout Notes


GREAT workout to hit up on a deload week. This gives us the opportunity to minimize volume but have some reasonable intensity in the mix. As mentioned in the notes above you can really go for it here if you like and compare your benchmark time or establish one. Otherwise just push hard on this but keep it reasonable. A good opportunity to work on pacing with those 400’s as well so take a peek at the clock and see how well you do from round to round.

ACF – January 3, 2019

Workout of the Day

Push Press


Single Arm DB or KB Strict Press

3 x 10/arm

DB Hammer Curl

3 x 10 reps/arm

Notes: that’s right, bicep curls!!!

Workout Notes:

Heavy day for the week with some upper body work.

Push Press:

Get some good warm up sets in here before jumping into your work sets. Once you get there adjust loading as needed and rest no less than 2 min and no more than 4 min between each set. Goal is to have no failed reps but challenging weights across all sets. See if you can stay within 15% or so of your heaviest work set for the day.

Single Arm Work:

This is going to be a strict press so the loading will be limited. Work hard to keep that belly tight and not rotate your torso too much to one side while pressing. Rest 2-3 min between each set and adjust loading as needed.

Hammer Curl:

You know it! Because they are awesome and good for some hypertrophy work now and then. Feel free to superset these with the strict press as well if you like.

ACF – January 2, 2019

Workout of the Day

For Time


OHS (135/95)

400 meter run w/ a medball (20/14)

Goal: Just get it done

Workout Notes:

The OHS should be done in no more than 2 sets for any round if possible. To add in some fun, toss on a vest if you like. Two things being accomplished here. 1. Slow you down to keep the intensity reasonable. 2. Change things up and get a different response that we don’t often do. Don’t worry about the time on this one but just work for some steady state effort.

ACF – December 21, 2018

Workout of the Day


Clean and Jerk (135/95)


Goal: Goal: Sub 10 min

Hang Power Clean x 3

with the remaining time in a 20 min window find a heavy set of 3 unbroken hang power clean.

Workout Notes:


Small sets of touch and go reps on the clean and jerk or quick singles is going to be the smart call here. If you are strong on the barbell this means you can work to get those thrusters done in 1, no more than 2 sets. For all of us, we should be able to get that first round done in no more than 3 sets with the loading we choose. Work hard to keep your rest between sets minimal and keep consistent movement on that barbell. This should be a fast workout so adjust the loading to some lighter weight but keep the reps the same if needed in order to meet the goal time domain.

Hang Power Clean:

Little tweak to finishing up this workout. Sticking with the retcon first and we still want you shooting for that goal time. Keep the clock rolling till 20 min and with the remaining time you can work to find a max set of 3 on the hang power clean. Take your time between sets and let this be a heavy for the day. Don’t stress on PR’s. It’s good to train this opposite of one another from time to time like today.

ACF – December 20, 2018

Workout of the Day

For Time:

Row 1000 meters

20 DB Box Step Over (50’s/35’s)

40 Swing (70/53)

Bike 800 meters

20 Strict HSPU

40 KB Deadlift (70’s/53’s)

Run 1 mile

20 Back Squat (185/135)

40 CTB Pull Up

Goal: Sub 30 min

Workout Notes:


Some longer duration work here but with manageable rep schemes. Think of strong pacing from the start but the monostructual pieces should be something that allow you to get right on the other exercises when you finish them. You can take the back squat from the floor or a rack, your choice. Regardless, we want you to be safe in how you are racking the bar to your back so be smart here. Loadings should allow you to be getting a minimum of 10 reps for all the weight lifting movements. Adjust loading if necessary to maintain this stimulus.

ACF – December 19, 2018

Workout of the Day

EMOM 10 min

Odd: 5 Squat Clean (155/105) + 5 Box Jump Over (24/20)

Even: 20/17 Cal Bike

Goal: Completion

Tabata Front Rack KB/DB Hold

Notes: 8 Rounds of :20 sec of work and :10 sec of rest

Workout Notes:


This has the clean and the box jump in the same min. Lots of legs and extending here. Touch and go or singles for the cleans boils down to your strengths and what feels right. Having said that, it’s good to try some different approaches from time to time so don’t be afraid to. If you don’t have a bike you can sub out a row for the same calories. Going to have to push the pace here and see if you can have some smart strategy going back to the barbell and box. Lower the weight if needed on the barbell in order to finish those reps in under :30 sec. Same goes for the bike, take off 2-3 cals if needed to get the work done within the min.

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