Monthly Archives: July 2017

The Price

With a partner 400m partner rope run ———— 100 Jumping lunges 50 Burpees over partner (partner holds plank, must hop over them) 100 DB power cleans (50/35) 50 T2B (Single DB overhead hold) 100 heavy rope rope jumps 50 cal row ((partner holds DBs in front rack) ————— 5-4-3-2-1 (I do 5, you do 5, […]

Black Out

A. Spend 15-20 min working through gymnastic progressions that you need to work on. Pistols, handstand holds, handstand walks, L-Sits etc.. Your awesome ACF coaches will help you with progressions in class!  B. For time: 15-12-9-6-3 Thrusters (135/95) 200m run

El Primo

6 sets of: Power clean + Jerk x 2 Rest 2-3 min between sets Start at 70% and add weight as needed EMOM 15: Min 1: 15 KB swings (53/40) Min 2: 15 box jump-overs (24/20) Min 3: 12/9 ring dips