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ACF – 15 March 2018
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 – 16 March 2018
Workout 18.4 Diane 21-15-9 reps of: Deadlifts, 225 lb. / 155 lb. Handstand push-ups Then, 21-15-9 reps of: Deadlifts, 315 lb. / 205 lb. 50-ft. handstand walk after each set Time cap: 9 minutes
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ACF – 20 March 2018
Workout of the Day For time: 15-12-9-6-3 reps for time of: Dumbbell hang clean and jerks (2 dumbbells) pull-ups
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Workout of the Day Complete as many rounds as possible in 7 minutes of: 75 pound sumo deadlift high pull, 15 reps 15 push-ups
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Workout of the Day 4 rounds for time of: 15 box jumps Run 400 meters Men: 36-in. box Women: 30-in. box
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Workout of the Day 5 rounds for time of: 30 kettlebell swings 30 burpees Men: 1.5-pood kettlebell Women: 1-pood kettlebell
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Workout 18.5 Complete as many reps as possible in 7 minutes of: 3 thrusters 3 chest-to-bar pull-ups 6 thrusters 6 chest-to-bar pull-ups 9 thrusters 9 chest-to-bar pull-ups 12 thrusters 12 chest-to-bar...
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ACF – 28 March 2018
Workout of the Day 4 rounds for time of: Squat Clean, 15 reps 15 Bar facing burpees Men: 115 pounds Women: 78 pounds
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ACF – 29 March 2018
Workout of the Day 10 rounds for time of: 155 pound push jerk, 5 reps 35 double-unders
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ACF – 30 March 2018
Workout of the Day Each round for time: Run 1600 meters Rest 3 minutes Run 1200 meters Rest 2 minutes Run 800 meters Rest 1 minute Run 400 meters
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ACF – 2 April 2018
Workout of the Day For time: 1000 meter row 75 pound power snatch, 50 reps 30 toes to bar
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ACF – 4 April 2018
Workout of the Day Complete as many rounds as possible in 40 minutes of: Rope climb, 4 ascents 40 air squats 400 meter run
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ACF – 5 April 2018
Workout of the Day For time: 150 burpee pull-ups Ideally, the pull-up bar is one foot above your reach
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Workout of the Day For time: 50 back squats 800 meter run 50 deadlifts 800 meter run *use the same weight for both the back squat and deadlift
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ACF – 9 April 2018
Workout of the Day Complete as many rounds as possible in 9 minutes of: 185 pound power clean, 3 reps 3 ring muscle-ups
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ACF – 10 April 2018
Workout of the Day For time: 10 overhead squats 10 box jump overs 20 over head squats 20 box jump overs 30 over head squats 30 box jump overs
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