ARFC 1.3.2020

Announcements

Warren HS Debate Team Fundraiser Jan 11th 10-Noon

Alamo Ranch Fit Club – Functional Fitness

Warm-up

Strength

Bench Press 5-2-5-2-5

5’s should be done with 70-80%, 2’s should be done with about 90%.

Final 5 should be near or at 5 RM.

If you do not have a 5RM, may work to it instead.

Bench Press (1×5)

Metcon

191226 (Time)

4 rounds:

30 Push-Ups

15 Hang Power Cleans

15 Front Squats

L3- 115/95

L2- 95/65

L1- A weight that allows for sets of 15 unbroken reps both exercises in the first round or two

Share