ACF – March 31, 2020

Workout of the Day:

AMRAP 16 mins:

Work :45 / Rest :15

Min 1: Wall sit (add weight if you want)

Min 2: Reverse Lunge w/ weight

Min 3: Sumo Deadlift High Pull

Min 4: Push-up

* Repeat until 16 minutes are complete

Warmup:

800 meter run or 4:30 min run

2-3 Rounds

10 tempo air squat

10 lunge with a twist

10 Single arm swing

10 inch worm w/push up

ACF – March 30, 2020

Workout of the Day:

For Time:

100 DB/KB odd object Hang Power Clean & Jerk

* Every 20 reps perform 20 Burpees over the object

Accessory:

3 x 10 single leg dumbbell deadlift/side

accumulate 2:00 plank hold

Warmup:

Dynamic warmup

Then: 2 Rounds

30 Jumping Jacks

10 PVC pass thru

10 push press

5 Half Burpee

 

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