ARFC 9.28.18

Alamo Ranch Fit Club – Functional Fitness

Warm-up

Warm-up (No Measure)

Length of rig

-Banded Forward Walk

-Banded side to side walk

-Banded good mornings

20 Glute Bridges

Then

Arm stretches with band on rig

Shuttle Run

Metcon

DT (Time)

5 Rounds for time:

12 Deadlifts, 155# / 105#

9 Hang Power Cleans, 155# / 105#

6 Push Jerks, 155# / 105#
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February, 20 2009
To learn more about DT click here

Accesory

7×5 GHD Back Extensions

Extended Cool Down/Open Gym for Remainder of Time

UPCOMING EVENTS

Coach Paul competing at Duality Competition this Saturday Sept 29. Gym will be CLOSED.

Coming in October “Cut The Sugar” Paleo Challange Oct 8-28. More info to come!

ARFC 9.27.18

Alamo Ranch Fit Club – Functional Fitness

Warm-up

Warm-up (No Measure)

On Assault Bike 20 sec on/ 10 sec off

Min 1 – Arms and Legs

Min 2 – 1st 20 sec Arms Only, next 20 seconds Legs only

Min 3 – 1st 20 sec opp arm/leg, next 20 sec switch.

Min 4 – Arms and legs in standing position

10 Inch Worms with Hand Release Push-up

Cobra Pose (20 sec)

10 Bird Dogs

STRENGTH/SKILL

Pull-up/C2B Skill Session

10 minutes including scaling options

Metcon

Metcon (AMRAP – Rounds and Reps)

22 AMRAP

600m Run

1 Length of Turf Heavy Sled Push

10 HSPU

11 Burpees

Cool Down

UPCOMING EVENTS

Coach Paul competing at Duality Competition this Saturday Sept 29. Gym will be CLOSED.

Coming in October “Cut The Sugar” Paleo Challange Oct 8-28. More info to come!

ARFC 9.26.18

Alamo Ranch Fit Club – Functional Fitness

Warm-up

Butt kicks

Karaoke

Reverse Lunge

Bear Crawl

Crab Walk

Backward Bear Crawl

Wall Squat Therapy x 10

STRENGTH/SKILL

BARBELL LUNGE

3 Sets

6/6 Barbell Back Rack Lunge

-Rest 1:30 Between Sets-

*Perform at same moderate load across

Metcon

Metcon (Time)

FOR TIME

21-15-9

DB Power Clean (50/35)

DB Suitcase Lunges

DB Push Press

Cool Down

UPCOMING EVENTS

Coach Paul competing at Duality Competition this Saturday Sept 29. Gym will be CLOSED.

Coming in October “Cut The Sugar” Paleo Challange Oct 8-28. More info to come!

ARFC 9.25.18

Alamo Ranch Fit Club – Functional Fitness

Warm-up

Warm-up (No Measure)

30 sec – Jumping Jacks

30 sec – Run in place

5 Power Burpees (wide feet to jump back and in)

5 – 3 Positions Air Squats (Feet together, shoulder width, wide)

10 – Pillar to Plank

5 – per arm Windmill

2 per side hold 20 sec – Pretzel stretch

5 – Hip rock

2 x 20 sec hold per side – Pec stretch @ rig

15 – banded pull downs

15 – rows with band

Metcon

Barbara (Time)

Five Rounds for time:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
*3-minute rest after each round*

Cool Down

COOL DOWN IS ROMWOD “MIAMI VICE”

UPCOMING EVENTS

Coach Paul competing at Duality Competition this Saturday Sept 29. Gym will be CLOSED.

Coming in October “Cut The Sugar” Paleo Challenge Oct 8-28. More info to come!

ARFC 9.24.18

Alamo Ranch Fit Club – Functional Fitness

Warm-up

STRENGTH/SKILL

Clean Complex

10 EMOM

2 Hang Squat Clean + 1 Front Squat
Build to a Heavy Set of Complex

Metcon

Metcon (AMRAP – Rounds)

10 AMRAP

200m Run

8 Hang Squat Cleans (95/65)

Finisher

150 AbMat Sit-ups

Cool Down

#squadWOD

Alamo Ranch Fit Club – Functional Fitness

Musical Wall Balls (No Measure)

Bear Crawl then find a ball when the music stops. When you get out, 15 jumping jacks.

Warm-up

Metcon

Metcon (Time)

20 RFT

100m Row

6 KBS (53/35)

6 GS

6 KB SDHP
1 works 1 holds plate overhead (45/25)

ARFC 9.21.18

Alamo Ranch Fit Club – Functional Fitness

Warm-up

Warm-up (No Measure)

2 ROUNDS

300m Run or Row

10 PVC Front to Back

10 PVC Back Squats

10 PVC Good mornings

Strength

Front Squat (5×5)

Metcon

Metcon (Time)

FOR TIME

100 WB (20/14)

21 DB OHS (50/35)

21 Burpees to plate (25/15)

15 DB Hang Squat Snatch

15 Burpees to plate

9 DB Squat Snatch

9 Burpees to plate
*25 min CAP

Cool Down

ARFC 9.20.18

Alamo Ranch Fit Club – Functional Fitness

Warm-up

Death By…Deadlifts (AMRAP – Rounds)

Min 1 – 1 DL

Min 2 – 2 DL

Etc

(225/155)

Metcon

Metcon (AMRAP – Rounds and Reps)

20 AMRAP

10 Cal Bike

10 Cal Row

10 Burpees

10 Box Steps (30/24)

ARFC 9.19.18

Alamo Ranch Fit Club – Functional Fitness

Warm-up

STRENGTH/SKILL

Metcon (Weight)

9 EMOM

1 Hang Power Snatch + 1 Hang Squat Snatch + 1 OHS
50% of Hang Squat Snatch

Metcon

Metcon (Time)

10 Rounds

5 Box Jumps (24/20)

6 T2B

7 Power Snatches (75/55)

Cool Down

UPCOMING EVENTS

Saturday Sept 22 11am: FREE Airrosti Foam Rolling Class

ALSO-September Birthdays BASH @ NOON. Bring a drink/dish to share!

Saturday Sept 29: DUALITY Competition. Coach Paul and Coach Eddie will be competing. More info to come or visit http://trinitycompetitions.com/duality/