ARFC 5.15.19

Announcements

Summer Tees, Muscle Tanks, and Racerbacks are on pre-sale! Check your email for more info or speak with a coach.

Alamo Ranch Fit Club – Functional Fitness

Warm-up

Stretch

3 Rounds

5 goblet squats w 5 sec pause at bottom

5 kb sdhp

20 grasshoppers

Strength

Tempo Front Squat

6 sets of 3 reps. can build in weight or pick a moderate weight and focus on tempo

33X1

3 sec down, 3 sec pause at bottom, explode up, 1 sec pause at top

*stay true to the tempo

Metcon

Metcon (4 Rounds for reps)

4 Rounds

2 min AMRAP

250/200m Row

*Max effort squat clean (185/125) in remaining time

Rest 2 min

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