ACF – March 27, 2020

Workout of the Day:

9:30 & 5:30 livestream

21-15-9

HSPU

Tricep dip

Push-up

Accessory:

Laying pec stretch 2 min/side

Lat stretch 2 mins

Warmup:

4 Min jog

20 arm circles forward

20 arm circles backward

20 Cat cow

2 Round

10 KB/DB Swing

10 Scapular Push-ups

10 Thoracic opener/side

10 PVC pass thru

 

 

 

 

ACF – March 26, 2020

Workout of the Day:

“Chad”

1000 Box step-ups

*wear a weighted vest if you have one (or a weighted backpack)

* work for no more than 40 minutes

* use anything you have as something to step up on

Warmup:

400 meter  or 2:00 run

2 rounds

10 good morning (banded if you have one)

10 leg swings/side

10 bootstrappers

Then:

3 way hip stretch

 

ACF – March 25, 2020

Workout of the Day:

With a running clock
A. On the 0:00…

3 Rounds

20 Jumping Lunges

20 Single arm Hang DB Snatch

B. On the 7:00 min

3 Rounds

20 Jumping Lunges

20 Single Arm DB Power Clean

C. On the 14:00 min

20 Jumping Lunges

20 Single arm DB Push Press

**on all DB movements alternate arms every 5 reps.

Accessory:
Couch/wall stretch 2 mins/side

Hip stretch 2 mins/side

Warmup:

Run/Row or Bike 3 mins

2 Rounds

10 Walking Lunge

10 KB/DB swing

25’ Crab walk forward

25’ Crab walk backward

10 good morning

 

 

 

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