ARFC 10.3.18

Announcements

Cut The Sugar Paleo Challenge starts Monday Oct. 8! Pre-Paleo Pig Out @ Stout’s Pizza Saturday at 6pm.

Alamo Ranch Fit Club – Functional Fitness

Warm-up

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)

50-40-30-20-10

KBS (53/35)

Mountain Climbers

*20/15 Cal Row at end of each round

**Mountain climbers are counted 1L/1R=1REP

Accesory

3 Rounds

2 D-Ball over shoulder

Down and back length of rig plank sliders

Cool Down

UPCOMING EVENTS

Pre-Paleo Pig out this Saturday at Stout’s Pizza at 6pm. 7915 W Loop 1604 N #114, San Antonio, TX 78254

ARFC 10.2.18

Announcements

Cut The Sugar Paleo Challenge starts Monday Oct. 8! Pre-Paleo Pig Out @ Stout’s Pizza Saturday at 6pm.

Alamo Ranch Fit Club – Functional Fitness

Warm-up

3 Rounds Row and try to stop at 150m. If you go over have to do 10 air squats.

Samson Stretch

Walkout with a push-up and walk feet in x3

Frog stretch

Hamstring stretch with band

Iron cross stretch

SUperman x10

Fire hydrant x5/side

OHS with band x10

Ankle Stretch

STRENGTH/SKILL

Back Squat (1×5)

Build to a 5 Rep Back Squat

Metcon

Metcon (AMRAP – Rounds and Reps)

12 AMRAP

7 DB Front Squats (50/35)

7 Box Jumps (24/20)

*3 Burpees top of every minute including 0:00

Cool Down

ARFC 10.1.18

Alamo Ranch Fit Club – Functional Fitness

Warm-up

High knees

single leg hop

walking sideways plank

Windmills 5/side

Glute Bridge 10

Bird Dog 10

Pigeon Stretch 20 sec hold per side

Pretzel stretch 20 sec hold per side

Jumping lunges 10

Air Squats 5

Jumping air squat 5

Drill with Empty Bar

3 shrugs

3 high pull

3 hang clean

3 strict press

3 push press

3 push jerk

STRENGTH/SKILL

Oly Complex

5 Sets

1 Power Clean

2 Hang Power Cleans

3 Push Jerks

*Enter weight you ended with into Wodify
Rest 90 seconds between sets

Metcon

Metcon (Time)

FOR TIME

5 C&J (135/95)

200m Run

10 C&J

400m Run

20 C&J

800m Run
*18 minute CAP

Cool Down