ACF – November 13, 2018

Workout of the Day

Front Squat



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.


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:


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.

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