ARFC 7.10.19

Alamo Ranch Fit Club – Functional Fitness

Warm-up

Barbell Cycling

Metcon (No Measure)

All with a running clock:

30 sec ON, 30 sec OFF – Deadlifts

30 sec ON, 30 sec OFF – Push Jerks

45 sec ON, 45 sec OFF – Deadlifts

45 sec ON, 45sec OFF – Push Jerks

1 min ON, 1 min OFF – Deadlifts

1 min ON, 1 min OFF – Push Jerks

45 sec ON, 45 sec OFF – Deadlifts

45 sec ON, 45 sec OFF – Push Jerks

30 sec ON, 30 sec OFF – Deadlifts

30 sec ON, 30 sec OFF – Push Jerks
Weights change after each grouping, climbing from light-moderate-heavy-moderate-light

Male: 115/135/155/135/115

Female: 85/95/105/95/85

*Coaches 13:30 on the clock

*Stimulus wise, we are looking for the following criteria on the three loading:

Lightest – one we could cycle for 21+ reps unbroken when fresh

Moderate-one we could cycle 14+

Heavy-one we could cycle 7+

Metcon

Double Header (Time)

FOR TIME

50/35 Cal Bike

…into…

100-80-60-40-20 Double Unders

50-40-30-20-10 Ab Mat Sit-ups

…into…

50/35 Cal bike

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