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ACF – March 25, 2020

Workout of the Day:

With a running clock
A. On the 0:00…

3 Rounds

20 Jumping Lunges

20 Single arm Hang DB Snatch

B. On the 7:00 min

3 Rounds

20 Jumping Lunges

20 Single Arm DB Power Clean

C. On the 14:00 min

20 Jumping Lunges

20 Single arm DB Push Press

**on all DB movements alternate arms every 5 reps.

Accessory:
Couch/wall stretch 2 mins/side

Hip stretch 2 mins/side

Warmup:

Run/Row or Bike 3 mins

2 Rounds

10 Walking Lunge

10 KB/DB swing

25’ Crab walk forward

25’ Crab walk backward

10 good morning

 

 

 

ACF – March 24, 2020

Workout of the Day: 4:30 Livestream WOD

Beginning Wednesday 3/25 we will be hosting the following Livestream Class times:

9:30 am & 5:30 pm

Please check the blog regularly for any schedule changes or updates.

”Core Blaster”

3 Rounds (not for time, just get them done)

20 Plank Jacks

10 Right side Plank w/ a twist

10 Left side Plank w/ a twist

20 Plank To Pike Jump

Rest 2:00 minutes

Accessory:

3 x 10 glute bridge (add weight if you want)

3 x 10 superman

Warmup:

2 Rounds

8 shuttle run

10 PVC pass thru

8 Push-up

50’ crab walk (or :45 secs)

 

 

 

 

 

 

ACF – March 23, 2020

Workout of the Day:

4:30 Livestream WOD via Zoom

link: ⬇️
https://zoom.us/j/5303082884

12 min. AMRAP

10 Single Arm Thruster, right

10 Single Arm Thruster, left

10 Lateral jump over object/half Burpees

** use a KB, DB, milk jug or any odd object that has some weight to it.

The Livestream workouts on Zoom have been a lot of FUN!! It has been so great to see many of your faces, sharing some good laughs and continuing to motivate and support one another in the process!!
We are looking to add classes to our daily schedule but this requires your help!! As we know that many schedules have changed during these unusual times, it would be helpful to know what morning and evening times would be best for you to attend. Please leave us your time preference in the comments to aide us in creating a daily schedule. Look forward to seeing your faces 😁💪.

Livestream Link

Howdy all!! Yesterday we had a few peeps show us for our Livestream via Zoom and it was so amazing to see those faces, get our sweat on together and share some laughter!! I sincerely hope to see many of you join in this evening. And remember, quality still matters (your coaches are still 👀).  Additional classes to be added beginning Monday. Schedule will be posted on the blog!! Below is the link to be used to go LIVE with your ACF crew 💪.

https://zoom.us/j/5303082884

Feel free to message me with any questions!! There is still equipment available for checkout. Message me to make arrangements if interested!!

Coach

ACF – March 20, 2020


Workout of the Day:

Bodyweight  WOD

10 Rounds

30 Penguins

10 Single leg Russian Deadlift (5/side)

10 Push-ups

Dumbbell WOD 

10 Rounds

30 Double-unders

10 KB Sumo Deadlift

10 DB Floor Press

Accessory: Laying hamstring stretch 2 mins/side

Warmup:

400 meter run (or run for 2 mins)

2-3 Rounds

10 PVC (or broomstick) pass thru

10 kneeling shoulder taps

30 jump rope or jumping jacks

10 jump squat

* 4:30 livestream WOD via Zoom. Message me for link. Lots of fun seeing all your faces!! Let’s get sweaty together 🏋️😜

 

 

 

 

ACF – March 19, 2020

We are in the process of setting up Livestream workouts through Zoom. To connect with your ACF family you will need to sign up for the Zoom app (free) and join the following link:

https://us04web.zoom.us/j/3237260391

We will be hosting our first Live WOD (pilot) tomorrow @ 4:30. This could possibly be good for those of you needing comedic relief!! Let’s give it a go. Hope to see all your happy faces tomorrow evening!! Message me with any questions!

Workout of the Day:

No Equipment Needed:

“Tabata This”

With a running clock in 24 mins:

Tabata Shuttle Sprints

1 minute rest

Tabata Plank Transitions

1 min rest

Tabata Air Squat

1 min rest

Tabata Hollow Rock

* Perform Tabata interval (8 rounds of 20 sec WOD / 10 sec rest) for a total of 40 intervals.each Tabata is followed by 1 minute of rest.

EQUIPMENT WOD

EMOM x 20 mins

Min 1: 15 KB Swing (53/35)

Min 2: 20 KB Deadlift (53/35)

Accessory: 3:00 accumulated plank hold (optional to add weight).

Warmup:

200 m skip

10 inch worm with/ push-up

10 good morning with arms locked behind head

50’ buttkickers

2 wall walks

 

 

 

Equipment Checkout


We will be at the box checking equipment out today and delivering curbside. Please DM me if you need to make arrangements other than the times listed and we will get you set up!! Tag a buddy and get each other moving!! Let’s keep each other motivated and moving! Be sure to tag us on Facebook or IG or text me with your home workouts. Let’s do this ACF family 💪

 

ACF – March 18, 2020


Workout of the Day:

No Equipment Needed WOD

5 Rounds for Time:

20 Jumping Alternating Lunge

15 Half Burpees

Equipment WOD

Complete as many as possible in 10 mins of:

30 Double Unders (30 penguins)

20 Single arm dumbbell Snatch (50/35)

* Warmup:

Run 400 meter or 2 mins

2 rounds

30 jumping jacks

20 walking lunge

10 spiderman

10 bootstrapper

 

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