Come down and learn from the ACF Pros! This Sunday Coach Dustin will lead us through all things GHD! Does your back hurt on GHDSU’s? Do you have a hard time feeling your hammys activate during GHRs? Not even sure what the heck a GHD is? Are you a GHD Veteran who loves cranking out … Continued
Month: October 2018
4 rounds for time of: 400-m run 200-m farmers carry (53/35 kbs)
Sled Push Warm Up: 3x down and back Front Squat 10-8-6-4-2 Every 30 seconds for 5 minutes, alternating: 2 Rope Climbs AMRAP Reverse Burpee
First… Running drills, then run 1 mile for time ..then 3 rounds for max reps: (155/105) Power clean for 30 seconds, rest 30 seconds Power clean for 25 seconds, rest 35 seconds Power clean for 20 seconds, rest 40 seconds Power clean for 15 seconds, rest 45 seconds Power clean for 10 seconds, rest 50 … Continued
Shoulder press 1-1-1-1-1 reps Push press 1-1-1-1-1 reps Push jerk 1-1-1-1-1 reps Try to increase the load on each of the 15 reps.
For time: 21 front squats (205/135) 42 burpees 15 front squats 30 burpees 9 front squats 18 burpees
For time: 30 toes-to-bars 40 single-arm dumbbell snatches (50/35) 50 dumbbell box step-overs (50/35 in each hand, 24/20”) 40 single-arm dumbbell snatches 30 toes-to-bars
***TRACK WORKOUT*** Meet at AHS at 9 am for an outdoor track workout. Bring plenty of water and shoes to run in – let’s have some FUN!
1 rep of the following complex for max load: Deadlift Hang power clean Hang power clean & jerk
First… 7min AMRAP: 7ea Box Step Ups (30/24”) 14 Sit Ups Rest 7 mins …then: 7min AMRAP: Front Squat @bodyweight