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ACF – 13 December 2017
Workout of the Day For time: Run 800 meters Power clean, 21 reps 50 bar facing burpees Power clean, 21 reps Run 800 meters
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ACF – 15 December 2017
Workout of the Day Complete as many reps as possible in 10 minutes of: Seated press
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ACF – 18 December 2017
Workout of the Day Complete as many reps as possible in 20 minutes of: Russian Kettlebell Swing
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ACF – 19 December 2017
Workout of the Day For time: 100 handstand push-ups *every minute on the minute 35 double-unders
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ACF – 20 December 2017
Workout of the Day For time: 50 Box jump, 24 inch box 50 Jumping pull-ups 50 Kettlebell swings, 1 pood Walking Lunge, 50 steps 50 Knees to elbows 50 Push press, 45 pounds 50 Back extensions 50 Wall...
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ACF – 21 December 2017
Workout of the Day “Gwen” Clean & Jerk 15-12- and 9 reps Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping. Use same load for each set. Rest as needed between sets.
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ACF – 22 December 2017
Workout of the Day “Griff” For time: Run 800 meters Run 400 meters backwards Run 800 meters Run 400 meters backwards
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ACF – 26 December 2017
Workout of the Day Complete as many reps as possible in 30 minutes of: Rope climbs & push-ups
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ACF – 27 December 2017
Workouts of the Week Wednesday – Workout of the Day 300 over head walking lunge steps Thursday – Workout of the Day 4 rounds each for time, 800 meter run Friday – Workout of the Day 250 burpees for...
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ACF – 3 January 2018
Workout of the Day Complete as many rounds as possible in 9 minutes of: Squat Clean, 3 reps 3 toes to bar Squat Clean, 3 reps 3 toes to bar Squat Clean, 6 reps 6 toes to bar Squat Clean, 6 reps 6 toes...
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ACF – 4 January 2018
Workout of the Day For time: 21-18-15-12-9-6-3 Deadlift Handstand push-up double-under, 35 reps
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ACF – 8 January 2018
Workout of the Day 3 rounds of: 2 minute row (for calories) 2 minutes of Double-unders Rest 2 minutes
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ACF – 9 January 2018
Workout of the Day Complete as many rounds as possible in 10 minutes of: Push Jerk, 5 reps 10 box jump overs
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Workout of the Day “Badger” Complete three rounds for time of: 95 pound Squat clean, 30 reps 30 Pull-ups Run 800 meters
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ACF – 11 January 2018
Workout of the Day Bench Press 5-5-5-5-5 ACF is starting a 6 week challenge on January 20 and encourage everyone to participate. The Whole Life Challenge is a point based challenge centered around 7...
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ACF – 12 January 2018
Workout of the Day Every minute on the minute for 15 minutes: power snatch – 1 rep hang power snatch – 2 reps
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Workout of the Day 3 rounds for time: 21 handstand push-ups 800 meter run
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