Radioactive

Alamo Ranch Fit Club – Functional Fitness

Warm-up

Metcon

Metcon (AMRAP – Rounds and Reps)

26min AMRAP

5 C2B

4 Push Press (105/75)

3 Goblet Squats (53/35)

100m Farmer’s Carry

Accesory

3 Rounds

8 KB Sit-ups

8 KB Leg Lowers

15 KB Russian Twists

*If not enough KBs/DBs can use Slam Ball

Cool Down

Mondaze

Alamo Ranch Fit Club – Functional Fitness

Warm-up

Warm-up (No Measure)

3000m Partner Row for Time

One partner rows 500m, the other holds a plate on chest.

Switch. Meters decrease as follows.

400m

300m

200m

100m

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP x 6 Minutes

6 cal bike

6 Power Snatch (95/65)

12 Front Rack Lunge with Barbell

6 Power Snatch

-REST 2 Minutes-

Repeat AMRAP again

Cool Down

#squadWOD

Alamo Ranch Fit Club – Functional Fitness

Metcon

Metcon (Time)

400m Med Ball Carry (20/14)

40 Med Ball Push Press

40 Med Ball Front Squats

40 Partner Med Ball Sit-Ups

300m Med Ball Carry

30 Push Press

30 Front Squats

30 Partner Med Ball Sit-Ups

200m Med Ball Carry

20 Push Press

20 Front Squats

20 Med Ball Sit-Ups

100m Med Ball Carry

10 Push Press

10 Front Squats

10 Med Ball Sit-Ups
Run and sit-ups done together. Split up Push Press and Front Squats however you wish.


Barbell

Alamo Ranch Fit Club – Functional Fitness

Warm-up

3 Minutes Bike/Row/SKi Erg

Dynamic Stretching

Metcon (Time)

Cash In: 100 DU

then 5 Rounds

5 Deadlifts (95/65)

5 Hang Cleans

5 Front Squats

5 Sumo Deadlift High Pulls

5 Push Press

Cash Out: 100 DU


Tummy Time

Not for time

100 Ab Mat Sit-ups

Cool Down

Happy Friday!

Christopher ‘Diane’ Walken

Alamo Ranch Fit Club – Functional Fitness

Warm-up

Band Stretch

then

9 minutes

Min 1: Single Under

Min 2: Backward Single Under

Min 3: DU or Penguin

Min 4: Rest

Min 5: Single Under

Min 6: Backward Single Under

Min 7: DU or Penguin

Min 8: Rest

Min 9: 20 single/20backwards/20 DU

Metcon

Diane (Time)

21-15-9
Deadlifts, 225# / 155#
Handstand Push-ups
This is a Benchmark.

Accesory

Bulgarian Split Squat w/KB 4×8 (each leg)

Cool Down


AR Fit 7.25.18

Alamo Ranch Fit Club – Functional Fitness

Warm-up

Warm-up (No Measure)

3 minutes Row/Bike/Ski Erg

Banded Stretch

Deck Squat practice

Weightlifting

Back Squat (5×5)

Compare to the weight you used last Wednesday.

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP x 15 Minutes

Row 500m

14 Plate G2O (45/25)

7 Burpees

Cool Down


STRICT

Alamo Ranch Fit Club – Functional Fitness

Warm-up

FOCUS

Strict C2B/Pull-ups. (8×3)

Rest 60 to 90 seconds between sets

Metcon

Metcon (AMRAP – Reps)

Every 2:30 x 6 rounds

300m run

Max effort Push Jerks with remaining time

* Score is total number of Push Jerks (95/65)

Cool Down


Baseline

Alamo Ranch Fit Club – Open Gym

Push yourself!

Baseline (Time)

For Time:

500m Row

40 Air Squats

30 Ab Mat Sit-Ups

20 Push-ups

10 Pull-ups

Clean

Alamo Ranch Fit Club – Functional Fitness

Warm-up

Strength

Hang Clean (5×3)

Work to a 3 rep Hang Clean

Metcon

Metcon (AMRAP – Reps)

EMOM x 16 Minutes

Min 1: Wall Balls

Min 2: Box Jumps

Min 3: KBS

Min 4: Rest
Score is total number of reps for all movements

Cool Down

Open Gym

Alamo Ranch Fit Club – Open Gym

Metcon (Time)

21-15-9

DU (3x Reps)

GHD (2x Reps)

Hang Power Clean (115/80)

Metcon (AMRAP – Reps)

EMOM for 30 Minutes

2 HSPU

1 Hang Squat Clean