ACF – May 22, 2019

Congratulations Jenna! So proud of you!


The Admiral”

Classic “hero” workout and a little something for all of us. The burpee pull ups tend to feel slow so don’t stress if this is the case but work to keep a consistent pace and keep moving on them. Front squat should be something you can do in no more than 2, 3 sets at the absolute max. Smart and steady pacing on the box jump as it’s going to keep that heart rate high and add some fatigue to the legs. Dig in on this one and take the reps to 15 of each if needed in order to get the goal time domain.

Optional Accessory:

Superset Hollow Rock and Static Hold at top of Hip Extension
3 x :20 sec/movement
Notes: Rest 1 min between rounds

Some static holds to help with midline strength. You will be working both anterior (front half) and posterior (back half) of your midline with this one. Superset means go from one right into the next but with the min rest between rounds you should be able to keep this up. May get a bit spicy on that last round.

ACF – May 21, 2019


Heavy day with some Oly lifting and accessory work! Power clean should be dropped from the top for most of us so we can work on the first pull off the floor. If you want to work on cycling heavier weight you can do touch and go but only if you have your position dialed in. Try to have weights increasing on the barbell, especially as you get to those singles and focus on receiving the bar in a good position with stance and high elbows.

Kneeling Jump Up:

If these are challenging you can just do a regular box jump. If you’re super solid at them try adding a small plate or box to jump on.

Single Arm DB Row:

Sets should be near but not to failure. Make sure to adjust loading to allow for this and keep full range of motion on the movement.

ACF – May 20, 2019



Lower rep ranges and a shorter workout which should mean some fast turn around time here. Deadlift weight should be something that you can always do unbroken as well as the goblet box step up. This is done with just one KB or DB held on your chest so the weight is relatively light. Push the pace a bit on the burpees but be smart to keep moving from one movement to the next. If you need to lower the weight on the DL in order to meet the goal time domain please do but keep the reps the same for the rest of the workout

Accessory Work:

3 Rounds
50 Double Under
50′ Waiters Walk (right)
50′ Waiters Walk (left)
Notes: Rest :90 sec between rounds

No penalty if you don’t do the du’s unbroken but that’s the goal here. With the added in rest you have a good shot to work on this. You choose the weight on the waiters walk and do something that allows you to get the entire length unbroken.



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