Announcements
Saturday’s 9am SKills Class will cover the Handstand Push-up
Pre-ordered Winter gear is in! See Coach Paul or Coach Bree to get your stuff!
Alamo Ranch Fit Club – Functional Fitness
Warm-up
Warm-Up #5 (No Measure)
15 sec Fast Feet (Football Chatter)
15 sec Butt Kickers
15 sec hold at bottom of squat
9 Air Squats
10 Trunk Twists
10 Push-ups
15 sec Fast Feet
15 sec Butt kickers
10 Jump Squats
400m Run
Skill
Pistols
Scaling options and practice
10-15 minutes
Metcon
Metcon (AMRAP – Reps)
22 AMRAP
1 Deadlift (135/95)
1 KBS (53/35)
1 Pistol
*Increase 1 rep each round
*Score is total reps.
If you get thru round 10 that is 165 reps.
If you get thru round 15 that is 360 reps.
