ARFC 11.30.18

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 – Junkyard Dog (No Measure)

With a partner

One partner sits on the ground with legs straight and arms out to the side. The other partner begins behind the seated partners right should and completes two legged jumps over arms, then legs, then other arm. This is one rep. Each does 10 reps before switching.

Immediately following, the jumping partner jumps over kneeling on all fours partners back then crawls under partner who is in a Downward dog position. This is one rep. Each partner does 10 reps before switching.

Strength

Overhead Squat (1×1)

10 minutes to work to heavy rep for the day

Metcon

Metcon (3 Rounds for reps)

5 AMRAP

21-15-9

Power Snatch (75/55)

Pull-ups

-Rest 5 minutes-

5 AMRAP

21-15-9

OHS

T2B

-Rest 5 minutes-

5 AMRAP

21-15-9

Thrusters

Burpees

Cool Down

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