ARFC 2.24.20

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

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