ARFC 3.6.20

Alamo Ranch Fit Club – Functional Fitness



Warm-up (No Measure)

5 Inchworms w/ pushup

10 Lunge w/ Elbow to Instep

30 Sec Rock Bottom Squat Hold w/ Plate

10 Plate Press in Squat

10 PNF Calf stretches (5/5) (5 second contract / 5 second relax)
We want to focus on opening up your hips and T-Spine to prepare for the Front Squat. Take the movements slow and work through range of motion. For the PNF stretching try to get a little deeper into the stretch after each contraction.


3RM Front Squat

15 minutes to find a 3RM front squat
Use the first 5-6 minutes to hit several warm up sets and build in weight. Use minutes 7-15 to make 2-3 attempts.


Metcon (Time)

3 Sets:

75 DU

30 Wall Balls

50′ HS Walk

Rest 2:00

Target Time: 3:00

Time Cap: 5:00
We ideally want the DU done in 1-2 sets, and less than 1 minute.

The 30 wall balls should be unbroken at least for the first set. Never more than 2 sets.

The 50′ HS Walk should be done in no more than 2 sets and take no more than 1 minute.

To scale the HS walk we want to focus on getting upside down and stabilizing the shoulder. You can either do wall walks or box pikes, and at the top of each rep go for 10 shoulder taps.