ARFC 1.27.2020

Announcements

Super Bowl & Poker Party Feb 2 @ 3pm! bring your friends and family for food, games and of course the game. RSVP to alamoranchfitclub@gmail.com

Alamo Ranch Fit Club – Functional Fitness

Warm-up

Strength

Back Squat

3×3 @ 85%

*same weight across all sets and reps

Back Squat (3×3)

Metcon

MFT #1911 (Time)

4 Rounds

5 C2B

5 Hang Squat Cleans

Rest 3:00

3 Rounds

10 C2B

10 Hang Squat Cleans

Rest 3:00

2 Rounds

15 C2B

15 Hang Squat Cleans

weight decreases as reps increase

L3 – 165/115, 135/95, 115/75

L2 – 135/95, 115/75, 95/55

L1 – 115/75, 95/55, 75/35
*22 min CAP

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