ARFC 7.15.19


The next NUTRITION seminar will be Saturday July 20th at 9am!

Alamo Ranch Fit Club – Functional Fitness



Stamina Squats

Alternating On the Minute x 12 (6 rounds)

Odd Minute – 3 Front Squats

Even Minute – 6 Back squats

Barbell – 66% of 3RM Back Squat

This is an increase of 3% from last week and as a refresher, this is the same loading for BOTH lifts. All squats are taken from the rack.

Stamina Squats

Do not change the sets and reps here, just enter the weight you used throughout all the sets and reps.


Tailspin (AMRAP – Rounds and Reps)

14min AMRAP

15 Thrusters (RX 95/65) (RX+ 135/95)

30 DU (x3 singles, or x2 penguins)

15 C2B

30 DU
Stimulus wise we are looking for a weight we can cycle for 21+ reps unbroken when fresh. Moderate load that we feel confident cycling for good sized sets throughout the workout.

Work on managing your pace, keeping the same level throughout.