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
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
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!
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.
10 minutes to work to heavy rep for the day
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
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!
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
Pistols
Scaling options and practice
10-15 minutes
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.
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!
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
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!
2 rounds
50m forward jog
50m backwards jog
10 jumping squats
5 inch worms
20 sec handstand hold
Build to heavy complex
10 mins
10 EMOM
PC + HC + Jerk
@ 75% Of Complex
15 AMRAP
100m Run
15 T2B
10 HSPU
5 Squat Cleans 135/95
Saturday’s 9am SKills Class will cover the Handstand Push-up
10 EMOM
Odd: 10 v-ups
Even: 30 second plank
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*
Foam roll
1K Row
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
1K row
Pick a moderate to heavy weight for all 5 sets
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
Plank Sliders
3 times down and back length of rig
400m Ski Erg cash in
4 rounds
11 hang cleans 95/75
11 hspu
11 kbs 53/35
11 t2b
cash out 100 DU
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.
