Announcements
Happy Birthday Grant!
Alamo Ranch Fit Club – Functional Fitness
Strength
Deadlift
Every 2:30 for 10 min
Deadlift
Set 1 – 5@ 75%
Set 2 – 4 @ 85%
Set 3 – 3 @ 95%
Set 4 – Max reps @95%
** These percentages are based off your 3RM
Metcon
Metcon (Time)
6 Rounds:
18/15 Cal AAB
14 Wallballs 20/14
7 Power Cleans 185/135
Target Time: 18:00
Time Cap: 24:00
– Cal AAB should be done in ~1 – 1:15
– Wallballs should be unbroken the entire time
– Cleans should be steady singles, about 1 rep every 6-10 seconds
