ARFC 1.9.20

Announcements

Warren HS Debate Team Fundraiser Jan 11th 10-Noon. Workout will be a 10 min AMRAP. Running heats every 15 minutes. All donations benefit the team.

Alamo Ranch Fit Club – Functional Fitness

Warm-up

Strength

Bench Press 5-2-5-2

5’s should be done with 85%, 2’s should be done with 90%. If you had a chance to do this last week aim to increase load for all sets by a small margin (2.5-5lbs).

Bench Press (1×2)

Metcon

20102 (AMRAP – Rounds and Reps)

12 min AMRAP:

30 Alternating Db Snatches

10 Cal Bike

30 alternating goblet lunges

10 Cal Bike

L3- 50/35

L2- 35/25

L1- A weight to allow snatches done in 1-2 sets each round.

EXTRA CREDIT

*To be done outside of class.

Summer bodies are made in the winter!

SUMMER READY 2020

Core

13 min steady:

1:00 weighted plank

:30 hollow rocks or hold hollow position

15 V-Ups

10 Db side bends each side heavy

Upper

4 rounds:

10 strict pull-Ups

:30 chin over bar hold

15 Diamond pushups

:30 1″ off ground or bench push-up hold

Conditioning

3 rounds:

15 Jumping goblet squats

15 Burpees

15 Kb Swings

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