Paul

Alamo Ranch Fit Club – Open Gym

Metcon (Time)

A)3 rounds

10 wall balls

10 cal ski

10 strict press 75/55

B)Deadlift – heavy for the day

C) 10 EMOM @85%

3 DL touch-n-go

D) For Time

30 HSPU

12 BMU

10 Rounds Macho Man

ARFC 11.30.18

Announcements

Saturday’s 9am SKills Class will cover the Handstand Push-up
Pre-ordered Winter gear is in! See Coach Paul or Coach Bree to get your stuff!

Alamo Ranch Fit Club – Functional Fitness

Warm-up

Warm-up – Junkyard Dog (No Measure)

With a partner

One partner sits on the ground with legs straight and arms out to the side. The other partner begins behind the seated partners right should and completes two legged jumps over arms, then legs, then other arm. This is one rep. Each does 10 reps before switching.

Immediately following, the jumping partner jumps over kneeling on all fours partners back then crawls under partner who is in a Downward dog position. This is one rep. Each partner does 10 reps before switching.

Strength

Overhead Squat (1×1)

10 minutes to work to heavy rep for the day

Metcon

Metcon (3 Rounds for reps)

5 AMRAP

21-15-9

Power Snatch (75/55)

Pull-ups

-Rest 5 minutes-

5 AMRAP

21-15-9

OHS

T2B

-Rest 5 minutes-

5 AMRAP

21-15-9

Thrusters

Burpees

Cool Down

ARFC 11.29.18

Announcements

Saturday’s 9am SKills Class will cover the Handstand Push-up
Pre-ordered Winter gear is in! See Coach Paul or Coach Bree to get your stuff!

Alamo Ranch Fit Club – Functional Fitness

Warm-up

Warm-Up #5 (No Measure)

15 sec Fast Feet (Football Chatter)

15 sec Butt Kickers

15 sec hold at bottom of squat

9 Air Squats

10 Trunk Twists

10 Push-ups

15 sec Fast Feet

15 sec Butt kickers

10 Jump Squats

400m Run

Skill

Pistols

Scaling options and practice

10-15 minutes

Metcon

Metcon (AMRAP – Reps)

22 AMRAP

1 Deadlift (135/95)

1 KBS (53/35)

1 Pistol

*Increase 1 rep each round
*Score is total reps.

If you get thru round 10 that is 165 reps.

If you get thru round 15 that is 360 reps.

Paul

Announcements

Saturday’s 9am SKills Class will cover the Handstand Push-up
Pre-ordered Winter gear is in! See Coach Paul or Coach Bree to get your stuff!

Alamo Ranch Fit Club – Open Gym

Metcon (Time)

3 rounds

1 plank slides

5 PC

10 EMOM

1 DL + 1 Hang Clean + 1 Hang Squat Clean + 2 Split Jerks 135

6 sets

2 minutes

6 Hang Power Snatch then max cals in remainder of 2 minutes.

30-27-24-21-18-15-12-9-6-3

Ab Mat sit-ups

Lunges

DU

ARFC 11.28.18

Announcements

Saturday’s 9am SKills Class will cover the Handstand Push-up
Pre-ordered Winter gear is in! See Coach Paul or Coach Bree to get your stuff!

Alamo Ranch Fit Club – Functional Fitness

Warm-up

Warm up #3 (No Measure)

2 rounds

50m forward jog

50m backwards jog

10 jumping squats

5 inch worms

20 sec handstand hold

Strength

Power Clean + Hang Clean + Jerk (1×1)

Build to heavy complex
10 mins

Strength

10 EMOM

PC + HC + Jerk

@ 75% Of Complex

Metcon

Metcon (AMRAP – Rounds and Reps)

15 AMRAP

100m Run

15 T2B

10 HSPU

5 Squat Cleans 135/95

Cool Down

ARFC 11.27.18

Announcements

Saturday’s 9am SKills Class will cover the Handstand Push-up

Alamo Ranch Fit Club – Functional Fitness

Warm-up

Tummy Time

10 EMOM

Odd: 10 v-ups

Even: 30 second plank

Metcon

Metcon (Time)

30-27-24-21-18-15-12-9-6-3

Ab Mat Sit-ups

Lunges

DU (x3 single unders)

*Every 5 minutes complete 5 Wb (20/14)
*25 min CAP*

Cool Down

Foam roll

Paul

Alamo Ranch Fit Club – Open Gym

Warm-up

1K Row

Metcon (3 Rounds for reps)

5 AMRAP

21-15-9

Power Snatch (75/55)

Pull-ups

-Rest 5 minutes-

5 AMRAP

21-15-9

OHS

T2B

-Rest 5 minutes-

5 AMRAP

Thrusters

Burpees

Metcon (Time)

1K row

ARFC 11.26.18

Alamo Ranch Fit Club – Functional Fitness

Warm-up

Strength

Back Squat (5×5)

Pick a moderate to heavy weight for all 5 sets

Metcon

Metcon (Calories)

6 Sets

2 minutes ON / 2 minutes OFF

6 Hang Power Snatch (115/75)

Max Cal Row in remainder of 2 minutes.
Score is total Cals

Tummy Time

Plank Sliders

3 times down and back length of rig

Cool Down

Sunday

Alamo Ranch Fit Club – Open Gym

Metcon (Time)

400m Ski Erg cash in

4 rounds

11 hang cleans 95/75

11 hspu

11 kbs 53/35

11 t2b

cash out 100 DU

#squadWOD

Alamo Ranch Fit Club – Functional Fitness

Metcon (AMRAP – Rounds and Reps)

20 AMRAP

10 Power Snatch (75/55)

10 Box Jumps

10 Pull-ups
While partner A does the work partner B does 200m run. Switch. Score is completed rounds and reps.