UNDER CONSTRUCTION
ACC lifts are interval training lifts, based on 30 seconds of work and 30 seconds of rest. Some of the lifts are 30 seconds of max effort and 30 seconds of rest; others have a target to hit, where faster work earns you more rest. Some are scored, so that exceeding a target within the given time earns points, while falling short costs you points.
Clemson Tigers
30 seconds to hit each target; points deducted for missing the target, bonus points earned for exceeding the target.
Lift MRx/WRx Target Reps
Double unders 15
Heavy bag 90
Squat jumps 20
Snatch 95/45 4
Knee raises 12
Wtd situps 25/10 15
Curl and press 25/10 14
Snatch 95/45 4
Ab wheels 13
Snatch 95/45 4
Lift
Frog hops
Bar rotations
V ups
Overhead lunges
Heavy bag
Ab wheels
Cleans
Florida State Seminoles
30 seconds max effort, 3 times through.
Georgia Tech Yellowjackets
1 minute to hit each target and rest.
Frog hops 20 19 18
Lunge walks 20 18 16
V ups 20 16 14
Ab wheels 10 9 8
Hamstring curls (2/1) 8 8 8
Paratroopers 14 12 10
Tire flip & jumps 11 10 9
Smith shrugs 12 12 12
Speed bag 50 50 40
Miami Hurricanes
List the services included in this package:
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Service 2
Service 3
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Service 5
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..................................... $80.99
NC State Wolfpack
List the services included in this package:
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..................................... $90.99
List the services included in this package:
Service 1
Service 2
Service 3
Service 4
Service 5
Does it come with any free extras?
..................................... $100.99
North Carolina Tar Heels
Syracuse Orange
Virginia Tech Hokies
Wake Forest Demon Deacons
Service 1 ..................................... $10.99
Service 2 ..................................... $11.99
Service 3 ..................................... $12.99
Service 4 ..................................... $13.99
Service 5 ..................................... $14.99
Service 6 ..................................... $15.99
Service 7 ..................................... $20.99
Service 8 ..................................... $25.99
Service 1 ..................................... $10.99
Service 2 ..................................... $11.99
Service 3 ..................................... $12.99
Service 4 ..................................... $13.99
Service 5 ..................................... $14.99
Service 6 ..................................... $15.99
Service 7 ..................................... $20.99
Service 8 ..................................... $25.99
Service 1 ..................................... $10.99
Service 2 ..................................... $11.99
Service 3 ..................................... $12.99
Service 4 ..................................... $13.99
Service 5 ..................................... $14.99
Service 6 ..................................... $15.99
Service 7 ..................................... $20.99
Service 8 ..................................... $25.99