Wednesday, 8-5-2015


Wednesday, 8-5-2015

Workout of the Day

*10min Crossover Symmetry Warm-up*
Remember, we are going to start doing this EVERY DAY.  We will take time in each class to teach you this week so you can perform it on your own within 3-5min of each class you take at ACF.  We guarantee this will help you 1) unlock some serious pulling strength and 2) keep your shoulders very healthy!!  #winx2

Week 6 of 6, Day 2 of 3: Back Squat 6×2 @ 80%

*Alright you skwatting maniacs – We are doing 1RM’s on FRIDAY so DO NOT go heavy today and it is not recommended to do the 2×2 if you missed Monday.  Keep it light and super fast out of the hole today.  This 80% weight should feel like an empty bar at this point.  
Three Rounds for Total Reps:
4min to complete: Row 500m then Max Effort Burpee Box Jumps 24″/20″ in remaining time.
2min Rest between rounds
*Score = Total Number of Burpee Box Jump Overs completed (all three rounds combined)
Post your scores to the Whiteboard.


Hash Tag Jackie Can Fly!