ARFC 3.13.20

Alamo Ranch Fit Club – Functional Fitness

Warm-up

Warm-up (No Measure)

2 Rounds:

10 Ring Rows

10 Scap Pulls

10 Kip swings

10 Inchworm

10 Jumping Squats

Strength

Pull

Every 2:30 for 10 min

Pullups

Set 1 – 50%

Set 2-3 – 60%

Set 4 – Max reps
Notes:

* The percentages for the pull progressions are referring to your initial number for your max tester. I.e. if your max set starting this cycle was 10 reps, you will do 5 reps for sets 1, 6 for set 2-3, and max reps for set 4.

* If you missed your 1 rep max tester or chose a movement that did not allow you 5+ reps, then scale the movement back a little to get some more volume.

Metcon

Metcon (Time)

15-12-9

Deadlift 225/155

Bar Facing Burpees

@10:00 start next metcon

Target time: 4:00

Time Cap: 8:00
Notes:

* Deadlifts should be done in sets of 5 or more.

* Burpees should be a smooth pace.

Metcon (Time)

36 Deadlifts 225/155

36 Bar Facing Burpees

Target time: 4:00

Time Cap: 8:00
Notes:

* Deadlifts should be done in sets of 5 or more.

* Burpees should be a smooth pace.

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