ARFC 3.16.20
Alamo Ranch Fit Club – Functional Fitness
Warm-up
Warm-up (No Measure)
2 Rounds:
10 Jumping jacks
2 Wall walks
10 Banded squats
20′ Lateral band walk
10 Alternating scorpions
10 Side plank rotations ea. side
Strength
Front Squat
Every 2:30 for 10 min
Set 1 – 5 @ 65%
Set 2 – 5 @75%
Set 3 – 5 @85%
Set 4- Max Reps @85%
Metcon
Metcon (4 Rounds for time)
20 min clock:
@0:00
15 Pullups
100 DU
50′ HS Walk
@5:00
50′ HS Walk
100 DU
15 Pullups
@10:00
15 pullups
100 DU
50′ HS Walk
@15:00
50′ HS Walk
100 DU
15 Pullups
Target Time: 3:30
Time Cap: 4:30
Notes:
Pullups are done in sets of 7+ and < 1:00
DU are done in 1-2 sets and ~ 1:15
HS Walk is done in 25’ segments. If you do not have HS Walks scale to a wall walk or box pike with shoulder taps for ~1 min of work.