ACF – May 28, 2020

HAPPY 25th ANNIVERSARY!! Cheers to making it look easy and keeping it fun. Here’s to partner deadlifts on your 50th 🥂 💕.

Workout of the Day:

Deadlift

10-5-3-1-1-1-3-5-10

Then:

5 minutes max burpees

ZOOM Workout of the Day:

4 Rounds, 1 min each

Deadlift

DB Floor Press

Shoulder to Overhead

Rest

then:

5 Min Max

ACF – May 27, 2020

Workout of the Day:

18 Min. AMRAP

100’ walking lunge w/ plate carry (25/15)

5 Chest 2 Bar pull-ups

7 KB Single arm Ground to Shoulder (53/35)

12/9 calorie Assault Bike

Accessory:

50 Hollow Rock

Banded shoulder stretch

ZOOM Workout of the Day:

18 Min AMRAP

100’ walking lunge w/ weight

1o  DB Bent over Row

7 LB Single arm ground to shoulder

2oo meter run

Same accessory work

 

ACF – May 26, 2020

Workout of the Day:

E2M for 20 Mins (10 sets)

1 Rep squat Clean Complex (High, Mid, Ground)

into

E2M for 10 Mins (5 sets)

3 Front Squat w/ 5 sec Lowering phase

** use 80-90% of max weight from Clean complex

ZOOM Workout

E2M for 20 mins

15 Reps squat cleans

then:

E2M for 10 Mins

1:30 Front Squat / :30 sec rest

 

 

 

 

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