Samedi 28 Mars 2020

PARTNER WORKOUT

IN TEAMS OF 2 :

AMRAP x 24 MINUTES

40 Cal Bike
40 Push Press (135/95)|(95/65)
40 Burpees Over Bar
40 Front Rack Reverse Lunges
400m Run

28 mars 2020

Vendredi 27 Mars 2020

STRENGTH

FOR LOAD

20RM Back Squat

WORKOUT

FOR TIME

60 Wall Balls (20/14)|(14/10)
60 Pull-Ups
80 Sit-Ups
40 Pull-Ups
40 Wall Balls
-Hard Cap 15:00-

OPTIONAL COOL DOWN
FOR RECOVERY

2:00 Foam Roll (IT Band – L)
2:00 Foam Roll (IT Band – R)
2:00 Foam Roll (T-Spine / Upper
Back)

27 mars 2020

Jeudi 26 Mars 2020

WORKOUT

FOR TIME

100m Run
10 HSPU*
10 Box Jump Overs (24/20)
200m Run
20 HSPU
20 Box Jump Overs
400m Run
30 HSPU
30 Box Jump Overs
600m Run
40 HSPU
40 Box Jump Overs
800m Run

26 mars 2020

Mercredi 25 Mars 2020

STRENGTH

FOR LOAD

9-6-3-1-3-6-9
Sumo Deadlift*

WORKOUT

AMRAP x 13 MINUTES

300/250m Row
20 Single DB Power Clean (50/35)|(35/20)
50 Double Unders
*Alternate arms for 20 total reps.
Both heads of the DB must touch
the ground. Athletes must switch
arms when DB is on the ground.

OPTIONAL COOL DOWN
FOR RECOVERY

200m Nasal Breathing Walk
1:00 Banded Hamstring Stretch (L)
1:00 Banded Hamstring Stretch (R)
:30 Banded Hamstring w/ Crossbody (L)
:30 Banded Hamstring w/ Crossbody (R)

25 mars 2020

Mardi 24 Mars 2020

HERO WORKOUT

« TOMMY MAC »

2 ROUNDS FOR TIME

12 Burpees
12 Thrusters (115/75)|(75/55)
12 Burpees
12 Power Snatches
(115/75)|(75/55)
12 Burpees
12 Push Jerks (115/75)|(75/55)
12 Burpees
12 Hang Squat Cleans
(115/75)|(75/55)
12 Burpees
12 Overhead Squats
(115/75)|(75/55)

*Sgt. Thomas R. MacPherson, 26,
was killed in action on October 12,
2012 by enemy forces during a
heavy firefight while conducting
combat operations in Ghazni
Province, Afghanistan.

24 mars 2020

Lundi 23 Mars 2020

EXTENDED WARM-UP

3 SETS FOR QUALITY*

5-10 Reps of Strict HSPU or DB Press
5-10 Reps of Strict Ring Rows

WORKOUT

EMOM x 20 MINUTES

MIN 1 – 16/13 Cal Bike
MIN 2 – 15 Toes to Bar or 20 Sit-Ups
MIN 3 – Max DB Renegade Rows (50/35)|(35/20)
MIN 4 – Max Rope Climbs

*1 RR = Row L + Row R + Push-up

23 mars 2020

Samedi 21 Mars 2020

STRENGTH
FOR LOAD

10RM Push Press

WORKOUT

ON A 15:00 RUNNING CLOCK :

Buy-In:
100 Wall Balls
(20/14)|(14/10)

IN THE REMAINING TIME :

AMRAP
10 Thrusters
(115/75)|(75/55)
10 C2B Pull-Ups

21 mars 2020

Vendredi 20 Mars 2020

SKILL

3 SETS

50′ HS Walk or Quad Crawl
20 Slow Deadbugs

-Rest as Needed b/t Sets-

WORKOUT

E4MOM x 16 MINUTES

MIN 1-4 – Run 800m
MIN 5-8 – AMRAP of…
3 Wall Walk
15 Slam Balls
(30/20)|(20/10)

-Rest 4:00-

E2MOM x 10 MINUTES

MIN 1-2 – Run 200m
MIN 3-4 – AMRAP of…
2 DB Up-Down
(50/35)|(35/20)
4 DB Box Step-Ups (24/20)

20 mars 2020

Jeudi 19 Mars 2020

WORKOUT

ON A 3:00 RUNNING CLOCK :

20 Push-up
30 Russian KB Swing
(70/53)|(53/35)
75 Double Under

-Rest 1:30-

ON A 5:00 RUNNING CLO :

40 Push-up
50 Russian KB Swing
100 Double Under

-Rest 1:30-

ON A 7:00 RUNNING CLO :

60 Push-up
70 Russian KB Swing
125 Double Under

19 mars 2020

Mercredi 18 Mars 2020

STRENGTH
FOR LOAD

10RM Front Squat

WORKOUT

AMRAP x 9 MINUTES
9 Overhead Squat
(95/65)|(65/45)*
9 Up-Downs
9 Knee 2 Elbow

COOL DOWN
FOR RECOVERY

3:00 Barbell Smash (Traps)
3:00 Foam Rolling (Quads &
IT Bands)

18 mars 2020

Mardi 17 Mars 2020

PARTNER WORKOUT
IN TEAMS OF 2 :

FOR TIME

100-80-60-40-20
Cal Bike
50-40-30-20-10
“Syncro” Walking Lunges

OPTIONAL FINISHER

3 SETS

20 Quad Heel Touches
20 Hollow Rocks
-Rest as Needed b/t Sets-

17 mars 2020

Lundi 16 Mars 2020

SKILL

EMOM x 8 MINUTES

MIN 1 – 1-2 Strict Muscle-Up or 5-7 Strict Pull-Up
MIN 2 – 5-7 Tall Box Jumps

 

WORKOUT

4 ROUNDS FOR TIME

5 Deadlift (AHAP)*
7 Ring Muscle-Ups or Burpee Pull-Ups
21 Box Jump (24/20)

16 mars 2020

Samedi 14 Mars 2020

PARTNER WORKOUT
IN TEAMS OF 2

FOR TIME*

100 Cal Row
100 Pull-Ups
30 Front Squat
(185/125)|(135/95)
50 Pull-Ups
50 Cal Row
30 Front Squat

*P1 works while P2 rests.

14 mars 2020

Vendredi 13 Mars 2020

EXTENDED WARM-UP

ON A 10:00 RUNNING
CLOCK :

Build Quickly to Heavy Single
Power Clean & Jerk*

*Building should take you up
to or past your weight in the
workout.

ACFIT BENCHMARK WORKOUT

« THE CALI BEAR »

EVERY :30 FOR 20 MINUTES

1 Power Clean & Jerk
(225/155)|(155/105)

*Beginners should scale
weight to a moderate load
and perform 2-3 reps on the
minute, resting as needed to
ensure proper mechanics.

COOL DOWN
FOR RECOVERY

3:00 Slow Bike, Run or Walk
3:00 Foam Rolling Lats &
Shoulders

13 mars 2020

Jeudi 12 Mars 2020

WORKOUT

5 SETS

20/15 Cal Bike
25 Russian KB Swing
(70/53)|(53/35)
20 Box Step-Ups (24/20)*

-Rest 2:00 b/t Sets-

*No jump. Fast as possible
step-up and down with full
extension at the top. Vest or
plate optional.

FINISHER

3 SETS

30 Weighted Sit-Ups*

*Hold single DB across
chest. Do not let the DB roll
down the body. Feet can be
anchored if desired.

12 mars 2020

Mercredi 11 Mars 2020

SKILL

ON A 10:00 RUNNING
CLOCK :

Practice Strict Ring
Muscle-Up Skill or Strict
False Grip Ring Row

WORKOUT

E2MOM x 20 MINUTES

MIN 1 & 2 – 400m Run
MIN 3 & 4 – 15 Burpees Then Max Muscle-Ups or Strict Pull-ups*

*Muscle-Ups can be ring or
bar & strict or kipping. For
Pull-Ups, focus on strict pull
development.

11 mars 2020

Mardi 10 Mars 2020

STRENGTH

FOR LOAD
10RM Back Squat

WORKOUT

4 ROUNDS FOR TIME

75 Double Unders
15 Hang Squat Clean
(95/65)|(65/45)

-11:00 Hard Cap-

10 mars 2020

Lundi 9 Mars 2020

WORKOUT

« DOUBLE AMRAP »

AMRAP x 8 MINUTES

12/10 Cal Row
10 HSPU
10 Renegade Rows
(35/20)|(20/10)*

-Rest 2:00-

AMRAP x 8 MINUTES

12/10 Cal Row
10 HSPU
10 Renegade Rows
(35/20)|(20/10)*

*Renegade Row = Row L +
Row R + Push-Up

COOL DOWN
FOR RECOVERY

1:00 Child’s Pose
1:00 Saddle + Arm Cross (R)
1:00 Saddle + Arm Cross (L)
1:00 Child’s Pose
1:00 Rebound Recovery

9 mars 2020

Samedi 7 Mars 2020

PARTNER WORKOUT

IN TEAMS OF 2 :

18 ROUNDS FOR TIME

4 Burpees Over the Bar
6 Hang Power Clean
(165/115)|(115/75)
100m Run

*P1 works while P2 rests. P1
completes a full round then
athletes switch. Each athlete
completes 9 rounds.

FINISHER
FOR TIME

100 Sit-Ups*

*Feet flat on ground, glutes
must stay pinned to ground.
Shoulders pass hips at the
top of the sit-up.

7 mars 2020

Vendredi 6 Mars 2020

EXTENDED WARM-UP

EMOM x 10 MINUTES

MIN 1 – 12/10 Cal Bike
(Moderate Effort)
MIN 2 – 5 Tempo Strict Pull-Ups (1111)

WORKOUT

EMOM x 15 MINUTES
MIN 1 – 10 Single DB Snatch (AHAP)*
MIN 2 – 20 DB Goblet Squat (AHAP)
MIN 3 – Max Reps of 1 Up-Down + 1 Bar Muscle-Up

*Alternate arms each rep for
a total of 10 reps.

6 mars 2020

Jeudi 5 Mars 2020

WORKOUT

3 SETS*

ON 2:00 CLOCK :

500/400m Row (rest remainder)
ON 2:00 CLOCK :

Double KB
or DB Suitcase Carry (AHAP)

ON 2:00 CLOCK :

AMRAP of
20 Double Unders + 10 Push-Ups

-1:00 Rest b/t Sets-

FINISHER

TABATA, 8 SETS :20 ON /:10 OFF*
MOVT 1 — DB Hammer Curl
MOVT 2 — DB Bent Over Row

*Choose a weight that you
can hold onto for all 4:00.
Try to go unbroken.

5 mars 2020

Mercredi 4 Mars 2020

STRENGTH

ON A 20:00 RUNNING
CLOCK :

Build to 3RM Clean & Jerk*

*Power or Full, Athlete
Choice

WORKOUT

AMRAP x 7 MINUTES*

Clean & Jerks
(135/95)|(95/65)

*Every minute including
3,2,1 go…perform 15 Air
Squats

4 mars 2020

Mardi 3 Mars 2020

AMRAP x 20 MINUTES

15/12 Cal Bike
15 DB Bench Press
(50/35)|(35/20)*
3 Wall Walks

*For the DB Bench, athletes
can use flat bench or rest
upper back on medball.

3 mars 2020

Lundi 2 Mars 2020

STRENGTH

ON A 15:00 RUNNING
CLOCK :

Build to Heavy 1-Rep Deadlift

ACFIT CLASSIC WORKOUT

« RIPCORD »

4 ROUNDS FOR TIME

15 Chest to Bar Pull-ups
15 Deadlift
(185/125)|(155/105)
400m Run

OPTIONAL COOL DOWN
FOR RECOVERY

2:00 Banded Hamstring Stretch (L)
2:00 Banded Hamstring Stretch (R)
1:00 Cobra Stretch
1:00 Child’s Pose

2 mars 2020

Samedi 29 Février 2020

PARTNER WORKOUT
IN TEAMS OF 2…

3 ROUNDS FOR TIME*

1000m Row
80 Wall Balls
60 Burpees

PARTNER FINISHER
IN TEAM OF 2…

3 SETS FOR MAX REPS*
:45 Russian Twist
:15 Transition / Rest
:45 Plank Hold
:15 Transition / Rest

P1 performs Russian Twists
while P2 holds Plank. Once
:45 expires then transition
and switch roles.

29 février 2020

Vendredi 28 Février 2020

STRENGTH

ON A 20:00 RUNNING
CLOCK…

Build to 3RM Snatch*
*Power or Full, Athlete Choice

BENCHMARK WORKOUT

« ISABEL »

FOR TIME
30 Power Snatch
(135/95)|(95/65)

28 février 2020

Jeudi 27 Février 2020

WORKOUT

EMOM x 18 MINUTES

MIN 1 — :50 Max Reps of
« KB Flow » (53/35)|(35/26)*
MIN 2 — :50 Max Reps of
« BW Flow »**
MIN 3 — :50 Max Reps of
Rope Climb

*1 Rep of « KB Flow » is…
1 SA Russian Swing (L)
1 SA KB Hang Clean (L)
1 SA Russian Swing (R)
1 SA KB Hang Clean (R)

**1 Rep of « BW Flow » is…
1 Air Squat
1 Step-Back to Plank
1 Sit-Thru (L)
1 Sit-Thru (R)

FINISHER

3 SETS
1:00 Max Cals on Bike
1:00 KB Plank Taps
1:00 Alt. V-Ups

-Rest 1:00 b/t Sets-

27 février 2020

Mercredi 26 Février 2020

STRENGTH

5 SETS*
1 Push Press
+
2 Push Jerk
+
3 Split Jerks

*Start moderate and build to
heavy set with perfect
mechanics. Bar can come
from the rack or the floor.

WORKOUT

AMRAP x 10 MINUTES

6 Push Jerk
(155/105)|(115/75)
15/12 Cal Row

OPTIONAL COOL DOWN
FOR RECOVERY

5:00 Foam Rolling Upper
Back / Shoulders

26 février 2020

Mardi 25 Février 2020

STRENGTH

ON A 15:00 RUNNING
CLOCK…

Build to Heavy 3-Rep
Deadlift

WORKOUT

FOR TIME
30-20-10*
Deadlift
(245/165)|(165/110)
Toes to Bar

*50 Double Unders after
each full set

25 février 2020

Lundi 24 Février 2020

WORKOUT

FOR TIME*

400m Run
50 Box Jump + Step-Down
(24/20)
40 DBL KB Front Rack Lunges
(35/25)
30 Hand Release Push-ups
50 Up-Downs
30 Hand Release Push-ups
40 DBL KB FR Lunges
50 Box Jump + Step-Down
400m Run

*Weight Vest Optional

COOL DOWN
FOR RECOVERY

5:00 Flow Stretching – Full
Body

24 février 2020

Samedi 22 Février 2020

EXTENDED WARM-UP

ON A 8:00 RUNNING
CLOCK…

Build to a Moderate-Heavy
Set of « Bear Complex »

*1 Rep of Bear Complex is…
1 Power Clean
1 Front Squat
1 Push Press
1 Back Squat (or Front Squat)
1 Push Press

**Goal of building session is to
build quickly to slightly heavier
than workout weight and practice
the transition b/t movements. Bar
should move quickly and cleanly.

PARTNER WORKOUT
IN TEAMS OF 2…

FOR TIME

100 Reps of « Bear Complex »
(135/95)|(95/65)*
*1 Rep of Bear Complex is…
1 Power Clean
1 Front Squat
1 Push Press
1 Back Squat (or Front Squat)
1 Push Press

*P1 works while P2 rests.
Athletes can switch as
needed…singles or multiple reps.

22 février 2020