5 rounds for time: ACFT Sprint, Drag, Carry (SDC) event 50m. sprint 50m. backwards sled drag @90lb. 50m. lateral shuttle 50m. farmers carry @x2 40lb. kettlebells 50m. sprint Rest 3 minutes between rounds. each 50m. distance is performed in 25m. Read More …

  Strength: Sumo deadlift: 40% x 5, 50% x 3, 60% x 5, rest 2 mins Press: build to a heavy single for the day Then, go down to 80% and perform 2 Sets to failure. Rest as needed between Read More …

AMRAPx25 100′ kettlebell overhead walking lunge 15 strict toes to bar 800m. run or 1000m. row For the OH walking lunge, use a single KB and choose a weight you can do at least 50′ unbroken with when fresh. Strength: Read More …

Every 90 seconds perform: 8 jumping alternating lunges 50m. shuttle sprint (25m. lengths) *add a 50m. shuttle sprint each round until failure* Rest 5 minutes AMRAPx3 12 kettlebell swings 9 hand release push ups Rest 1 minute AMRAPx3 9 kettlebell Read More …

For time: 10-9-8-7-6-5-4-3-2-1 Leg Tuck 2-4-6-8-10-12-14-16-18-20 Hand release push-up – arm extension Each movement is performed as per ACFT standard, with the goal being to execute large sets with minimal rest once an exercise has begun. Perform a 25m. shuttle Read More …

ACFT Prep WOD AMRAPx30 1000m. row 9 trap bar deadlifts 18 “double down” hand release burpees* ♂260lb. ♀180lb. *perform 2 tight push-ups with a T hand release (ACFT standard) for each burpee Strength: Snatch lift off + snatch (complex) (2+1)x2 Read More …

Strength: Hang snatch from above the knee + snatch (complex) (2+1)x3 at 65%, (2+1)x3 at 75%, (1+1)x5 at 80%+ Front squat 3 reps at 75% of your 3RM, 3 reps at 85%, 3 sets of 3+ at 92.5% Finisher: 3 Read More …

Strength: Snatch balance: 5 sets of 3 at light to moderate weight Snatch lift off + snatch* (complex) 2 reps at 60%, 2 reps at 70%, 3 at 80% Front squat 5 reps at 65% of your 3RM, 5 reps Read More …