ARFC 1.14.2020

Alamo Ranch Fit Club – Functional Fitness

Warm-up

Metcon

Helluride (Distance)

On a Rower, meet the following distances at the required time until you fail to meet the required distance. Do not stop if you meet a distance early. Keep going until you fail to meet a check point.

900m/800m at 4:00

1800m/1600m at 8:00

2700m/2400m at 12:00

3600m/3200m at 16:00

4500m/4000m at 20:00

5400m/4800m at 23:00

6300m/5600m at 26:00

7200m/6400m at 29:00

8100m/7200m at 32:00

9000m/8000m at 35:00

Reach each checkpoint at or below total time listed.

*Score is total meters you reach once you fail to meet a time domain.

**Once you fail to meet the required distance, you may begin on the Accessory pieces.
Distance on left is for males.

Distance on right for females

Athletes may also do this on the Ski Erg.

Accesory

For Completion not for time

3×1:00 Plate Pinch AHAP (as heavy as possible)

4×15 V Ups

5×1:00 Wall Sits

EXTRA CREDIT

SUMMER READY 2020

*to be done outside of class

Lower

12 minutes steady:

10 front foot elevated split squat each leg

10 Barbell good mornings

:30 Goblet lunge hold knee 1″ off ground each leg, heavy

Chest

4 rounds:

10 plate pinch press

10 DB floor press wide elbows slow tempo

10 wide push-Ups

Conditioning

3 rounds:

20 Burpees

20 DB hang Power cleans

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