ARFC 2.25.20

Alamo Ranch Fit Club – Functional Fitness

Warm-up

Warm-up (No Measure)

6:00 Clock – Steady pace

10 Cal Row

5 Inch worms w/ 3 pushups

10 Shoulder Taps

5 Supermans

6 Pigeon Stretch w/ 10 second hold

10 Jumping Jacks

5 air squats

5 Jumping air squats

Then:

PVC Squat Clean Drills
Use the squats to focus on your mobility and bottom position, and the DB press to practice getting full extension with a tight core.

Strength

Squat Clean – E2MOM (5 x 3)

10 min – E2MOM

Squat Clean @60% X 3
This is meant to be a de-load since coming off the back squat cycle. Take it light and focus on timing your movements/mobility.

Metcon

Metcon (AMRAP – Rounds and Reps)

5:00 AMRAP

30 DU

10 SA DB Thrusters (5R / 5L)

Rest 5:00

5:00 AMRAP

20 DU

5 Thrusters

Rest 5:00

5:00 AMRAP

30 DU

10 SA DB Thrusters (5R / 5L)

DB Thrusters – Rx (50/35) – Sc1 (40/25) – Sc2 (30/20)

Thrusters – RX (135/95) – Sc1 (115/85) – Sc2 (95/65)
Target Rounds each set: 5+

Minimum Rounds each set: 4+

DU should be unbroken. Scale to 2x singles in order to keep moving

Thrusters should be moderate to heavy but always unbroken.

Share