ACF – July 16, 2019


Heavy day! Snatches and Clean and Jerks in the form of an EMOM. Make sure to start with a light and reasonable weight so you can climb throughout the 10 min. This is a great way to build confidence and work technique with lower weights so you can apply it later in the EMOM. Take a moment to drill the snatch before starting the next EMOM and apply the same principles. Goal should be no failed lifts.

Optional Accessory:

4 Rounds on the 2 min

Dumbbell “D.T.” (55’s/35’s)
12 Deadlift/9 Hang Power Clean/6 Push Jerk

Lighter weight and on the 2 min with this set up so you shouldn’t be too stressed about this being a nasty metcon. If you want to turn it into something with more of that feel you can make it a “sprint” and interval type workout where you really push the pace. Otherwise enjoy the meathead aspect of it!

ACF – July 15, 2019


U.S. Army Sergeant Dale G. Brehm, 23, of Turlock, California, assigned to the 2nd Battalion, 75th Ranger Regiment, based in Fort Lewis, Washington, died on March 18, 2006, when he came under small arms fire from enemy forces during combat operations in Ar Ramadi, Iraq. He is survived by his wife Raini, father William, stepmother Linda, and mother Laura Williams.

Great workout for many people to try to do as it’s written especially if you have some of these skills and the base level strength. Chipper vibe should have you pushing the pace with the workout and being smart with the movements you know will take some more out of you. For some this will be the back squat (which should come from a rack), and others the HSPU. Keep the sets reasonable and avoid muscular failure. Push hard on that last row and go for it!

Optional Accessory:

15 Kettlebell Ground to Over Shoulder (100/70)
30 GHD Sit Up
15 Kettlebell Ground to Over Shoulder (100/70)

If you don’t have a sandbag or dball sub out a double KB clean for this one. Try to use loading that will accumulate to the same as you would use for the listed object. Be smart with the GHD Sit Up and if you aren’t used to this overall volume cut the reps down. Otherwise go for it and keep a strong and steady pace on that dball.

ACF – July 12, 2019


“The Seven”
A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009 after posing as a potential informant reporting on Al Qaeda. Seven new stars will be etched onto the memorial wall at the CIA where every star represents grieving friends, family and colleagues dedicated to fight against the enemy, forever in their name.
Killed in the attack were CIA officers Jennifer Lynne Matthews, 45; Scott Michael Roberson, 39; Harold E. Brown Jr., 37; Darren LaBonte, 35; Elizabeth Hanson, 30; and security contractors Jeremy Jason Wise, 35, and Dane Clark Paresi, 46.

This is one of my favorite Hero workouts and one of the most challenging as well. Rep schemes and loading that allow you to keep moving through each movement. If you need to back things off a bit to meet the goal time domain try doing 4 rounds instead or keeping it at the 5 rounds and only doing 5 reps of each exercise. Start at a steady pace and see if you can hang onto it. Being able to do the reps unbroken is a huge help in keeping your time quick so try to maximize your work sets and be smart about transitions between movements.

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