ACF – March 19, 2019

goal: 4+ rounds per AMRAP

1 minute rest between AMRAPS


3 min AMRAP’s:

Each one of these couplets has a goal of 4 rounds or more in a 3 min window. Going to have to keep a strong pace and the loading on the barbell should be something that allows you to do the set unbroken for at least the first 2-3 rounds. Adjust as needed in order to do so. On the second AMRAP if you need to break the T2B up early on to keep moving do so. This could save your grip a bit and avoid fatigue for the later rounds. Each AMRAP has a 1 min rest between rounds so trust in your fitness and recovery. Work to keep the reps the same but modify the loading on the barbell if needed in order to meet the goal rounds for each one of the couplets. Hang on for that last AMRAP and fight to get that 4 rounds or close to it.


ACF – March 18, 2019


2 Rounder

Try starting out your set of clean and jerks with some touch and go reps. The loading on the barbell should allow for this. Once you get a good chunk in settle in with some quick singles to finish off the set. Row should be a strong pace but keep in mind this is going to feel more like a 2k row with clean and jerks mixed in. Try holding a pace that is a bit slower than your 2k if you know what that is. Regardless, you should be able to get back on the barbell without much rest. 2nd round may have you going straight to singles or some more touch and go depending how you feel. Keep the reps and distance the same but modify the weight if needed in order to meet the goal time domain.

ACF – March 15, 2019

FRIDAY NIGHT LIGHTS 5:00pm!! Get it 🔥



Your speed on the first couplet is going to dictate much of what you are capable of in the second but this is still going to be a tiebreak time so don’t hold back. If you can do the snatches unbroken that is ideal. If not try not to break them into more than 2 sets. Muscle snatch variation is faster but will be more taxing on the shoulders for the additional movements so this boils down to personal preference. Otherwise a minimal drop under the bar with a power variation is a great idea. Take note of that burpee standard. From what I read stepping up is allowed! This will control your heart rate but it will be a bit slower. Set micro goals here and keep a consistent but strong pace so you can get immediately back on the barbell. The 3 min rest should have you moving around and stretching out your forearms. Avoid just doing the bacon sizzle on the ground and try to flush our your arms so you have some grip coming back for the bar mu. Same rules as the snatch here. Some of you will be able to go unbroken, others should be trying to do this in no more than 2 sets, and if this is a workout where you are trying to get your first bar mu be smart. Regardless focusing on hips to the bar will help you get that height and turn over you are looking for. Burpees on the second couplet should have the same approach but go for it on that last round!

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