ACF – May 16, 2019



Some descending reps here with DB Buprees, T2B, and DU. The DB Buprees are obviously not going overhead. Make sure to do your best to flatten that back out before standing up with the dumbbells. If you can get even a small jump off the floor great. If not, you can just stand tall like the top of a deadlift. T2B will have your grip a bit taxed but you should still be able to do these in no more than 2-3 sets for any round. Keep those shoulders relaxed and try to get big sets on the DU’s to keep moving. If you’re not sure about making the goal time domain lower the weight OR you can keep it and take off the first round.

Optional Accessory:

Tabata KB Front Rack Carry

8 Rounds: :20 sec work / :10 sec rest

Athlete chooses the weight

Fun one with some static holds. Do your best to not let the KBs rest on top of your shoulders but keep them in a true front rack position.

ACF – May 15, 2019


Heavy day for the week with some power lifts! Sumo Deadlift is going to hit up the glutes more so make sure to get good and warm and pay attention to how you feel during the build up sets. Rep ranges will vary so try to keep that set of 5 consistent with loading and increase the weight on the other rep schemes. Rest 2-3 min between each set.

DB Incline Bench:

Try using a medball to prop yourself up on with your upper back while sitting on the floor. Great sub and works well. Each set should be near but not too failure. Rest 2 min between each set.

ACF – May 14, 2019



Some lunging and pulling! Lunges will have the weight stay the same across all rounds with the weight but the pull variation will be getting more difficult as the reps descend. Lunge should be something that you can do unbroken for at least the first round and in no more than 2 sets any later in the workout. Gymnastics pulling variation will require some pacing, especially once you get Into the muscle ups. Goal is to not go to failure and keep your rests between each set short. Focus on bringing your hips to the bar or rings on the muscle up and keep those elbows bent with short/choppy pulls on the legless rope climbs. If you don’t think you can get to the rower with more than a min to work adjust the loading or the rep scheme on the gymnastics pulling so you can.


If you have a handstand walk try challenging yourself with some small turns or building a fun course to navigate. If you don’t have them yet or are working to build some capacity here you can try some of the scaling options or work on static holds.

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