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

Vendredi 21 Février 2020

POST WORKOUT SKILL

3 SETS*
2:00 Max Distance HS Walk
or Slow Quadruped Crawl

-Rest 1:00 b/t Sets-

*Option to complete skill
session pre or post workout.

ACFIT BENCHMARK WORKOUT

« DEATH ROW »

EMOM x 20 MINUTES*
MIN 1 — 20/15 Cal Row
MIN 2 — 15 Burpees

*Scale as needed to
accomplish the work in each
minute in :50-:45 or less.

21 février 2020

Jeudi 20 Février 2020

WORKOUT

AMRAP x 35 MINUTES

400m Run
500m Row
1500m Bike
20 Perfect Push-Ups
30 Sit-Ups
40 Walking Lunges
1:00 Athlete Choice*

*Athlete Choice (can pick
one or mix it up!)…
Hollow Hold or Rocks
Plank Hold or Plank
Shoulder Taps
Deadbugs
Quad Heel Touches
Sit-Thrus

(Score is Rounds + Reps)

COOL DOWN
FOR RECOVERY

5:00 Flow Stretching & Calm
Breathing

20 février 2020

Mercredi 19 Février 2020

WORKOUT

AMRAP x 7 MINUTES

1-2-3-4…and so on
Bar Muscle-Ups
2-4-6-8..and so on
Hang Power Clean
(155/105)|(115/75)

-Rest 3:00-

AMRAP x 5 MINUTES

Pick-Up Where You Left Off!
(Score is Rounds + Reps)

FINISHER

3 SETS
30 MB Russian Twists or
15/15 Side Throws
20 Weighted Glute
Bridge-Ups (MB or DB)

19 février 2020

Mardi 18 Février 2020

STRENGTH

5 SETS*

2 Push Press
+
1 Push Jerk
+
1 Split Jerk

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

(Score is Load)

WORKOUT

EMOM x 12 MINUTES
MIN 1 – 7 Push Press then Max Push Jerks
Until :50 (115/75)|(75/55)

MIN 2 – 5 Burpees then Double Unders

Task Priority*
*Intro – 75 Fast Single Unders
Intermediate – 40 Double Unders
Advanced – 40 Unbroken Double Unders
(Score is Reps)

18 février 2020

Lundi 17 Février 2020

STRENGTH

ON A 15:00 RUNNING
CLOCK…

Build to Heavy 5-Rep Deadlift
(Score is Load)

WORKOUT

« CHRISTINE »
3 ROUNDS FOR TIME
500m Row
12 Deadlifts (Bodyweight)*
21 Box Jumps (20″)

*BW DL should be considered
relatively light and done
unbroken.

17 février 2020

Samedi 15 Février 2020

PARTNER WORKOUT
IN TEAMS OF 3…

2 SETS x 3 MINUTES @ EACH
STATION*

STATION 1

— Back Squat
(185/125)|(135/95)**
STATION 2

— Cal Bike
STATION 3

— Toe to Bar
STATION 4

— Rest

*Fight Gone Bad Style. P1
starts on Station 1 / P2 on
S2 / P3 on S3 and rotates
down. Teammates rotate
between stations 1,2,3 and
all partners rest at same
time for the final station. No
additional rest b/t stations.
**Back Squat comes from
ground.

(Score is Reps in Each Set)

FINISHER

4 SETS FOR QUALITY
10 DB Manmakers
10 DBL DB Hammer Curls
10 DBL DB Bicep Curls
10 DBL DB Bent Over Row
-Rest as Needed b/t Sets-

15 février 2020

Vendredi 14 Février 2020

WOD ST VALENTIN 

SKILL

ON A 10:00 RUNNING CLOCK… Practice Your Handstand Push-Ups*

*Different Drills Depending on Level:
Intro – Box HS Push-Up, HS Hold, or HS Negs

Intermediate – Strict or Kipping in Small Sets

Advanced – Deficit Strict or Kipping for Reps

(No Measure)

 

ACFIT CLASSIC WORKOUT*

« LOVE LOSS » 

EVERY 4:00 FOR 6 SETS 

7 Up-Down Devil’s Press (35/20)|(20/15)
14 DB Front Squat

16/13 Cal Bike

 

-Rest Remainder of the Time-

 

*New ACFIT Classic Workout – Happy Valentine’s Day!

(Score is Time for Each Set)

14 février 2020

Jeudi 13 Février 2020

WORKOUT

AMRAP x 15 MINUTES
2 Rope Climb
25 Hang Muscle Snatch
(75/55)|(45/35)
75 Double Under
(Score is Rounds + Reps)

FINISHER

3 SETS*
20 Banded Face Pulls
20 Banded Tricep Pull Down
20 Alt. V-Ups
*All sets should be
performed with a light or
moderate band.

13 février 2020

Mercredi 12 Février 2020

STRENGTH

1-1-1-1-1
Back Squat*
*Start moderate-heavy and
build to heaviest single rep.
(Score is Weight)

WORKOUT

3 ROUNDS FOR TIME
400m Run
15 Front Squat
(135/95)|(95/65)

-12:00 Hard Cap-

OPTIONAL COOL DOWN
FOR RECOVERY
3:00 Recovery Pace Bike
3:00 Foam Rolling Upper
Back / Shoulders

12 février 2020

Mardi 11 Février 2020

WORKOUT

DEATH BY (7:00 CAP)….
6 Russian KB Swings
(70/53)|(53/35)
Reps increase by 6 every
minute. 6-12-18…and so on

-Rest 3:00-

DEATH BY (7:00 CAP)…
5 Up-Down Box Jump Over
(20)
Reps increase by 5 every
minute. 5-10-15…and so on

-Rest 3:00-

DEATH BY (7:00 CAP)…
4 Kipping Pull-Ups (C2B
Optional)
Reps increase by 4 every
minute. 4-8-12…and so on

*7:00 Cap on all « Death By »
Rounds. If fail before 7
completed rounds, drop
down at least 2 levels from
where you failed and then
continue.

OPTIONAL FINISHER
FOR TIME
400m Walking Lunge

11 février 2020

Lundi 10 Février 2020

STRENGTH

1-1-1-1-1
Strict Press*
*Start moderate-heavy and
build to heaviest single rep.
(Score is Weight)

WORKOUT

FOR TIME
40-30-20
Cal Bike
12-12-12
DB Strict Press (Athlete
Choice, Heavy)
30-30-30
Sit-Ups
(Score is Time)

11 février 2020

Samedi 8 Février 2020

PARTNER WORKOUT
IN TEAMS OF 2…

FOR TIME*

120 Thrusters
(135/95)|(95/65)
120 Up-Downs

*P1 works while P2 rests.
Reps can be broken up and
completed in any order.
(Score is Time)

COOL DOWN
FOR RECOVERY
3:00 Slow Bike, Row or Walk
3:00 Foam Rolling Quads
3:00 Foam Rolling Upper
Back

11 février 2020

Vendredi 7 Février 2020

ACFIT BENCHMARK WORKOUT

« ACFIT BASELINE I »

I. ON A 12:00 RUNNING CLOCK…
Run 1 Mile then in Remaining
Time Max Meters on Rower
(Score is Meters. Also Note
Mile Time)

-Rest as Needed*-

II. AMRAP x 12 MINUTES
6 Strict Pull-ups
12 Hand Release Push-ups
18 Sit-ups

*Rest at Least 5:00 b/t
Efforts

11 février 2020

Jeudi 6 Février 2020

WORKOUT

FOR LOAD3-3-3-3
Double-Overhand « Quiet »
Deadlift

-Rest as Needed-

FOR LOAD
5-5-5-5
Tempo Strict Press (1111)
(Score is Weight)

FINISHER
3 ROUNDS FOR TIME
25 Plate Ground to OH
(45/25)
10 Burpees to Plate
-Hard Cap 5:00-

11 février 2020

Mercredi 5 Février 2020

ACFIT BENCHMARK WORKOUT

« ACFIT BASELINE II »

I. ON A 20:00 RUNNING CLOCK…
Build to 5RM Back Squat
(Score is Weight)

-Rest as Needed*-

II. AMRAP x 2 MINUTES
Max Calorie Bike

*Rest at Least 5:00 b/t
Efforts

11 février 2020

Mardi 4 Février 2020

STRENGTH
FOR LOAD
3×3*
Hang Power Clean
*Goal is heavier than the
final set of loading in the
workout.
(Score is Weight)

WORKOUT
FOR TIME*
15-12-9
Hang Power Clean
(95/65)|(65/45)
Box Jump (24)
into…
12-9-6
Hang Power Clean
(135/95)|(95/65)
Box Jump (30)
into…
9-6-3
Hang Power Clean
(185/125)|(135/95)
Box Jump (30+)
*Heights are same for all
athletes. Goal is three
increasing heights for the
Box Jump.
(Score is Time)

11 février 2020

Lundi 3 Février 2020

SKILL
ON A 7:00 RUNNING
CLOCK…
Pull-Up Progression
*Bar Hold
Front / Back Positions
Dynamic Kip Swing
Kip Swing + Knees-Up
Single Pull-up
into…
5 SETS FOR QUALITY
2 Kip Swing + 1 Pull-Up + 2
Kip Swing
(No Measure)

WORKOUT
AMRAP x 12 MINUTES
8 C2B Pull-Ups
200m Run
(Score is Rounds + Reps)

OPTIONAL COOL DOWN
FOR RECOVERY
2:00 Lax Ball Pec Smash (L)
2:00 Lax Ball Pec Smash (R)

11 février 2020
CF_Common_Squat_Faults_r2

Vendredi 8 Novembre 2019

3 rounds at any pace of:

Max pull-ups
Max-rep bench press (♀ 95 / ♂ 135 lb. )
Max squats in 60 seconds

8 novembre 2019
quats%20to%20a%20box_6%20plates_abmat_plates%20are%20removed%20until%20she%20does%202%20squats2

Jeudi 7 Novembre 2019

For time:

Run 1,600 meters
9 thrusters
Run 800 meters
15 thrusters
Run 400 meters
21 thrusters

♀ 75 lb. ♂ 115 lb.

7 novembre 2019
sprint

Mardi 5 Novembre 2019

5 rounds for time of:

400-m run
15 left-arm kettlebell snatches
15 right-arm kettlebell snatches

♀ 12 kg ♂ 16 kg

6 novembre 2019
khalipa-ring-dip

Lundi 4 Novembre 2019

6 rounds for time of:

8-meter handstand walk
4 strict muscle-ups
2 deadlifts

♀ 235 lb. ♂ 335 lb.

6 novembre 2019
Supermans2-768×432

Mercredi 30 Octobre 2019

3 rounds for time of:

21 hang squat snatches
Row 500 meters
Plank hold for time equal to row time

♀ 75 lb. ♂ 115 lb.

30 octobre 2019