150801 Saturday – “Short Swabbie”

Alamo F!T will be starting in Pleasant Hill on Monday, August 31st at 11:00am. This is a “bootcamp” class that non members can sign up for. In addition, our active members can sign up for it as a class on the class schedule.

This is a 4 week long series, meeting Monday/Wednesday/Friday from 11:00am – 12:00pm.  There is a special class program that they will follow – low impact, more cardio, no barbells.

For non members, please have then sign up under the “Events and Clinics” tab in mindbody. For current members, they can sign into class in the normal class schedule.

If you have any questions please ask!

Mobility: Hip Mobility


Skill Practice Warm Up: None.


Strength: Deadlifts 1-1-1-1-1-1-1 (7 sets of 1 rep, “strong effort” – increasing load each round)

Let the body warm up and once you get to heavier weights make sure to rest in between each rep. If you hit a PR, great job, just don’t get greedy. Once form and technique start to degrade call it quits. Do NOT Injure yourself and please listen to the coach if they ‘Cut you off.’

Super Set: Strict Weighted Pull Ups 2 – 2 – 2 – 2 – 2 – 2 – 2 (7 sets of 2 rep, “strong effort” – increasing load each round)


Metabolic Conditioning: “Short Swabbie”  – For time.

Rope climb (Performance: 4 reps, Athletic*: 2 reps, Health: 3 rope lay downs)

30 hand release push-ups (NO Knee push ups, use the rings)

500m row

*Women’s “As Prescribed” weights and reps (Rx)

Scaling Guide:  4 – 8 minutes

Log your results online by clicking here.

Compare to: 2013 – 11 – 08

*Women’s “As Prescribed” weights and reps (Rx)

Coaching Tips: Go hard on the rope climbs, but be efficient. Use your legs as much as possible so that you don’t blow up your grip for the remaining reps. Don’t get sloppy on the push ups. Your whole body should rise together. If you have a tendency to do the worm and your chest rises with your thighs on the ground find a pair of rings and do ring push ups. Your coach should cut you off from the push ups if you see this. Once you get to the rower go for broke!


Optional ‘Cash Out’: 20 wall ball, 400m run with wall ball

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