Paul

Alamo Ranch Fit Club – Open Gym

Metcon (AMRAP – Rounds and Reps)

10 amrap

9 wb

12 pushup

15 DU

Metcon (Time)

15-12-9-6-3

Push Press 115#

Before each set 25ft HS walk

Metcon (Time)

Every 2 min on the 2 min until failure

8 box jump

8 Hang Power Snatch 75#

8 thrusters

HAPPY HALLOWEEN – Living vs. Zombies

Alamo Ranch Fit Club – Functional Fitness

Warm-up

Band stretches on ground for legs into band stretches on rig for arms.

3 Rounds

100m backwards run

3 Inch worms

10 Glute Bridges

Living vs. Zombies (Time)

4 Rounds

10 Power Cleans (75/55)

31 DU

13 Air Squats to med ball

-Rest-

4 rounds

10 squat clean

31 ab mat sit-ups

13 Push-ups

* We will work as partners, with each duo having one person “living” and one person as a “zombie”. The living group will go 2 minutes ahead of the zombies. If the zombie catches the living then the one caught has to do 25 burpees. For the second WOD, the living will become the zombies and the zombies the living.

UPCOMING EVENTS

*Gabe’s Baby Shower WOD is postponed until a later date.

**Best of the Wurst competition Saturday Nov 10. 10am class will be going on that day.


ARFC 10.30.18

Alamo Ranch Fit Club – Functional Fitness

Warm-up

2 rounds, not for time of:

50 Double Unders

1 x Burgener warm-up with empty bar

“Burgener warm-up”

3 reps of each:

Down & Up

Dip, Shrug, Elbows High & Outside

Muscle Snatch

Snatch Land

Overhead Squat

Hang Power Snatch

Hang Squat Snatch

Squat Snatch

Metcon (Time)

42 Abmat sit-ups

21 OHS (95/65)

7 Rope Climbs

30 Abmat sit-ups

15 OHS

5 Rope Climbs

18 Abmat sit-ups

9 OHS

3 Rope Climbs
*20 min CAP

Accesory

Dumbbell Lateral Raise 3×12

DB Front Raise 3×12

DB Bent Over Raise 3×12

Cool Down

UPCOMING EVENTS

*Gabe’s Baby Shower WOD is postponed until a later date.

**Best of the Wurst competition Saturday Nov 10. 10am class will be going on that day.

Paul 10.29.18

Alamo Ranch Fit Club – Open Gym

Metcon (No Measure)

10 EMOM

100m run

15 KBS

10 burpee

10 t2b

Rest

Metcon (Time)

45 DL 115/75

35 HPC

25 PJ

15 OHS

Metcon (Time)

500m Row

150 singles

40 WB 14/10

20 burpee

ARFC 10.29.18

Alamo Ranch Fit Club – Functional Fitness

Warm-up

Strength

Strict Press (3×3)

Push Press (3×2)

Push Jerk (3×1)

Metcon

Metcon (Time)

5 Rounds For Time

20 DB Snatch (50/35)

200m Run

Cool Down

UPCOMING EVENTS

*Gabe’s Baby Shower WOD is postponed until a later date.

**Best of the Wurst competition Saturday Nov 10. 10am class will be going on that day.

Cleans

Alamo Ranch Fit Club – Skills Class

Metcon (No Measure)

A) Power Cleans

B) Hang Power Cleans

C) 10 EMOM

PC + PC + HPC

HALLOWEEN #squadWOD WOD in your Costume!

Alamo Ranch Fit Club – Functional Fitness


Halloween #squadWOD (AMRAP – Rounds and Reps)

Team of 2

31 AMRAP

10 Burpee over Pumpkin

31 Pumpkin Push Press

10 Pumpkin Front Squats

31 Pumpkin Box Step-ups

10 Pumpkin Wall Balls

31 Pumpkin Sit-ups
Your “PUMPKIN” is a (20/14) Wall ball.

One partner works, one rests.

Daily Challenge 18 (Time)

200 Single Unders

Paul 10.26.18

Alamo Ranch Fit Club – Open Gym

Metcon (Time)

5 Rounds

1 Min Ski

1 Min Row

1 Min Burpee

1 Min Rest

@ 70%

Metcon (Time)

4 Rounds For Time

4 Power Cleans (155/75)

4 Hang Cleans

4 Push Jerks

Metcon (Time)

15 AMRAP

3 BMU

6 Hang PC 155/75

9 Hand Release Push-ups

30 DU

ARFC 10.26.18

Alamo Ranch Fit Club – Functional Fitness

Warm-Up #2 (Jumping Jacks) (No Measure)

30 sec Jumping Jacks

30 sec Run in place

repeat x3

Banded good mornings

Penguin walk with band

Side to side walk with band

Metcon

Metcon (Time)

FOR TIME

50 Box jumps (24/20)

into

5 Rounds

10 DB Power Cleans (50/35) (30/20)

10 DB S2O

into

50 Box Jumps

Cool Down

Daily Challenge 17 (Time)

40 Push-ups

UPCOMING EVENTS

*Paleo Challenge: weigh-in starting Friday.

**This Saturday:

Skill Class @ 9am – Cleans

Halloween WOD @ 10am. WOD in your costume!