ARFC 09.18.18

Alamo Ranch Fit Club – Functional Fitness

Warm-up

STRENGTH/SKILL

Squat Clean (1×1)

18:00 Running Clock

Work to a Heavy Squat Clean for the day

Metcon

Metcon (No Measure)

EMOM x 14 Minutes

Min 1: 15 DU + 2 Squat Clean (70% of what you found today)

Min 2: 30 second Max Push-ups + 30 second Plank

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/

ARFC 9.17.18

Alamo Ranch Fit Club – Functional Fitness

Warm-Up #2 (No Measure)

7 to 1

Air squats and Push-ups

STRENGTH/SKILL

3 Rep Push Press

12:00 Running Clock. Build to a Heavy 3 Rep Push Press

Metcon

Metcon (Time)

3 ROUNDS FOR TIME

25/20 Cals Bike

20 Pull-ups

20 DB Push Press (50/35)

*20 minute cap*

Cool Down

#squadWOD

Alamo Ranch Fit Club – Functional Fitness

Warm-up

Warm-up (No Measure)

Wall Ball Volleyball

Metcon

Metcon (AMRAP – Rounds and Reps)

Working in teams of 2 with a 20 minute clock:

YOU GO, I GO

Partner 1: Rows 3 Cals then 1 Power Clean 135/95

Partner 2: Rows 3 Cals then 1 Power Clean 135/95

Round 2 =

Partner 1: Rows 6 Cals then 2 Power Clean

Partner 2: Rows 6 Cals then 2 Power Clean

Round 3 =

Partner 1: Rows 9 Cals and 3 power cleans

Partner 2: Rows 9 cals and 3 power cleans

Continue adding 3 calories and 1 power clean each round

*One person works while the other rests

*Must reset the rower each time partner gets on


Visit the Juice Plus Table!!!

ARFC 9.14.18

Alamo Ranch Fit Club – Functional Fitness

Warm-up

Warm-Up #4 (No Measure)

2 Rounds

100m Run

8 DB Snatch (4 Left arm/4 Right arm)

8 DB Front Squats

STRENGTH/SKILL

Power Snatch

Find a 3 Rep Heavy Power Snatch

-then-

12 EMOM

3 Power Snatch @ 75% of the 3 Rep you just found

Metcon

Metcon (Time)

For Time

3-6-9-12-15-18-21

Wall Ball (20/14)

KBS (53/35)

Cool Down

UPCOMING EVENTS

Saturday Sept 15 9:30am Juice+ will be here giving out info!

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/

ARFC 9.13.18

Alamo Ranch Fit Club – Functional Fitness

Warm-up

Warm-up (No Measure)

2 ROUNDS

10 Bird Dogs

5 Toe Grab and Reach

10 Hollow Rocks

10 Kipping Swings

Metcon

Metcon (Time)

3 Rounds for Time

24 Alt. Lunges

12 T2B

12 Push-Ups

ROMWOD

“Hips and Hamms”

UPCOMING EVENTS

Saturday Sept 15 9:30am Juice+ will be here giving out info!

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/

AR Fit 09.21.18

Alamo Ranch Fit Club – Functional Fitness

Warm-up

Warm-up (No Measure)

2 ROUNDS

30 Mountain Climbers

3 Inch Worms

10 Hollow Rocks

15 Air Squats

Strength

Back Squat (4×4)

Start at 135/95 and Increase weight each set. After the 4th set, go back to 135/95 and do as many reps as possible.

Metcon

Metcon (Time)

Complete this sequence for time until 150 Ab Mat Sit-ups are done

15 Min CAP

Minute 1: MAX Ab Mat Sit-ups

Minute 2: 1 Round of 3 Power Cleans (165/115) and 6 Pistols

*Scale @ 55% of your 1 Rep Clean and Jerk

Cool Down

9/11 Memorial WOD

Alamo Ranch Fit Club – Functional Fitness

Warm-up

Metcon

This WOD is to commemorate the lives of those lost on 9.11.01.

9/11 Memorial WOD (Time)

FOR TIME

2001m Row

then

11 Box Jumps (24″/20″)

11 Thrusters (#115/75)

11 Burpee Chest to Bar Pull-ups

11 Hang Power Snatch

11 Handstand Push-ups

11 Kettlebell Swings (53/35)

11 Toes to Bar

11 Deadlifts

11 Push Jerk
September 11, 2018, marks the 17th anniversary of the devastating 9/11 attacks.

This workout is to honor those lost.

The workout itself is completely symbolic of 9/11. The 2001 meter row represents the year the attack took place. The 11 reps of 9 exercises represents the date (9/11).

Cool Down


AR Fit 09.17.18

Alamo Ranch Fit Club – Functional Fitness

Warm-up

STRENGTH/SKILL

Strict Press (5×5)

5×5

Start with empty bar then increase each set.

60 sec REST between sets. Enter last set of 5 into Wodify.

Metcon

Metcon (AMRAP – Rounds)

AMRAP x 13 minutes

12/8 Cal Bike

10 Strict Presses (45/35)

200m Run (Row if raining)
Score is last full round completed

Cool Down

#squadWOD

Alamo Ranch Fit Club – Functional Fitness

Metcon (Calories)

With a Partner

In 30 Minutes

300 Air Squats

200 Lunges

100 Superman

50 Sync Burpees

Max cal bike in remainder of time.

*One works one holds plate (45/25) on chest except during Burpees

Score is cals completed on bike

ARFC 9.7.18

Alamo Ranch Fit Club – Functional Fitness

Warm-up

Strength

Metcon (AMRAP – Rounds)

Death By x2 Front Squats
Every minute increase by 2 reps.

(135/95)

**12 min CAP

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP x 30 Minutes

20/15 Cal Bike

20 Box Jumps

20 Russian KBS (44/26)

10 Overhead KB lunge Right Arm

10 Overhead KB lunge Left Arm

1 minute Plank

Cool Down