ARFC 3.9.20

Announcements

Happy Birthday Clayton!
Happy Birthday Erica!
Happy 1 year as an ARFC athlete Cheryl!

Alamo Ranch Fit Club – Functional Fitness

Warm-up

Warm-up (No Measure)

6 min clock:

20 Jumping Jacks

5 inchworm w/ pushup

10 Cossack squats

10 Shoulder taps

Then:

3 rounds:

10 Goblet squats

10 DB Push Press

Metcon

Fran (Time)

21-15-9
Thrusters, 95# / 65#
Pull-ups
Target Time: 4:00

Time Cap: 8:00

Notes:

* This is our benchmark for this cycle. Prioritize technique and choosing movements that allow you to be near the target time.

* All movements should be done in no more than 2 sets. If you break more than once we did not scale something correctly.

Accesory

Metcon (Time)

80 Weighted Abmat Situps (35/20)

Time Cap: 10:00
* When holding the weight, we want to keep the arms fully extended and the weight overhead.

* Every time you break perform 5 burpees. A break is any time you stop moving, so no resting on the ground.

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