ARFC 9.6.19

Alamo Ranch Fit Club – Functional Fitness

Stretch

2 rounds:

• 30 sec Couch Stretch Right

• 30 sec Couch Stretch Left

• 30 sec Goblet Squat Hold light KB

• 30 sec Pike Stretch

• 30 sec Straddle Stretch

• 30 sec Goblet Squat Hold light KB

Warm-up

2 rounds:

• 10 cal Bike

• 10 Wall Balls 14/10

Strength

10 min to test for 5 rep Strict Press then

10 min to test for 5 rep Back Squat.

20 min TOTAL

Strict Press (1×5)

Test for new 5 rep max

Back Squat (1×5)

Test for new 5 rep max

Metcon

Metcon (AMRAP – Reps)

10 min AMRAP

2 Dumbbell Hang Clean and Jerk (50/35)

2 Box Jumps (30/24″)

4 Dumbbell Hang Clean and Jerk

4 Box Jumps

6 Dumbbell Hang Clean and Jerk

6 Box Jumps

… continue +2 rep pattern until time is up.
Score is total reps

Share