ARFC 7.18.19

Announcements

The next NUTRITION seminar will be Saturday July 20th at 9am!
Shirt order is in! Get with a coach to pick yours up if you ordered. We also have a few extra for sale $15 each.

Alamo Ranch Fit Club – Functional Fitness

Warm-up

Metcon

2k Row (Time)

Max Effort 2k Row
2000m row. This is a once a year gauge on where we are with our rowing capacity. It is not intended to be a measuring stick against the past. It is an assessment.

*Don’t forget to enter your time!

Body Armor

4 Unbroken Sets:

3 DB Power Cleans

3 DB Push Press

2 DB PC

2 DB PP

1 DB PC

1 DB PP

*After each set, complete 15 GHD (scale with weighted ab mat situps)

Aim is to build to a heavy complex with the DBs. The entire 12 rep complex must be unbroken, with touch and go reps taking place on the PCs with a single head of each DB touching the ground. Rest as needed between sets, aiming to keep it to 2 minutes or less.

Share