ARFC 9.20.19

Announcements

Mark your calendars! Sept 28th & 29th we have 5 teams competing at Duality 2019. We would love to have a huge ARFC presence supporting our athletes!

Alamo Ranch Fit Club – Functional Fitness

Warm-up

2 rounds:

• 150 m Row

• 15 Air Squats

3 rounds:

• 30 sec Box Stretch Right

• 30 sec Box Stretch Left

• 30 sec Couch Stretch Right

• 30 sec Couch Stretch Left

2 rounds:

• 10 Jumping Jacks

• 10 Romanian Deadlifts (45/35)

• 10 Barbell Thrusters (45/35)

Strength

Deload week focusing on form

Back Squats

• 5 reps at 40% of 1RM

• 5 reps at 45% of 1RM

• 5 reps at 50% of 1RM

Strict Press

• 5 reps at 40% of 1RM

• 5 reps at 45% of 1RM

• 5 reps at 50% of 1RR

Metcon

Metcon (Time)

10 Rounds For Time:

5 Shoulder-to-Overhead (75/55)

5 Power Snatch

5 Bar-facing Burpees

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