ARFC 11.12.18

Alamo Ranch Fit Club – Functional Fitness

Warm-up

Accesory

4 rounds NFT – For Quality

8 Bottom Up KB Press, per arm, half kneeling – slow and controlled

20 sec Left side plank

20 sec Right side plank

40 sec Wall Sit

REST 1 minute

Strength

Metcon (AMRAP – Rounds and Reps)

10 AMRAP

1 minute ROW

5 strict T2B (scale strict K2E)

5 Left arm DB snatch

5 Right arm DB snatch

1 length of turf plate push (35#)

Metcon

Metcon (Time)

10 to 1

Wall balls (20/14)

HR Push-ups

100m run after each round

Cool Down

#squadWOD

Alamo Ranch Fit Club – Functional Fitness

Metcon (Time)

150 pull-ups

150 push-ups

150 GHD

150 Syncro Air Squats
1 works 1 rests except for Air Squats

Finisher

Not for time

3 Rounds

40 sec Ab Mat Sit-ups

20 sec REST

40 sec Bicycle kicks

20 sec REST

40 sec Hollow Hold

Rest as needed

ARFC 11.9.18

Alamo Ranch Fit Club – Functional Fitness

Tummy Time

5 Rounds

15 sec lying t2b

15 sec hollow rocks

15 sec hollow tucks

45 sec rest

Metcon (Time)

3 Rounds For Time

15 Burpees

15 PC (95/65)

15 T2B
*10 min CAP

Metcon (Time)

3 Rounds

800m Row

24 KBS (53/35)

24 WB (20/14)
*20 min CAP

Cool Down

ARFC 11.8.18

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

Strength

6 Deadlifts

12 Ring Rows

4 Deadlifts

12 Ring Rows

2 Deadlifts

12 Ring Rows

*begin with moderate weight and increase as reps decrease

Deadlift (1×6)

Deadlift (1×4)

Deadlift (1×2)

Metcon

Metcon (Time)

6 Rounds – increasing pace per set

100m Run

7 Air Squats

7 Hang Power Snatch (75/55)

7 Box Jumps

rest 1 minute

Tummy Time

3 Sets

20 ab mat situps

20 alt jack knives

20 sec hollow hold

Rest 90 sec

Cool Down

ARFC 11.7.18

Alamo Ranch Fit Club – Functional Fitness

Back Squat (5×5)

40-50%

Banded (Light Resistance)

Devil Press (Time)

4 Rounds

200m Run

6 Man Makers (40s/25s)

200m Run

12 Devil Press

ARFC 11.6.18

Alamo Ranch Fit Club – Functional Fitness

Warm-up

Accesory

3 Rounds

5 Dual KB Push Press + length of turf and back OH walk + 5 Dual KB Push Press (weight should be tough)

10 pikes on Rower

Rest as needed

Metcon

Baseline (Time)

For Time:

500m Row

40 Air Squats

30 Ab Mat Sit-Ups

20 Push-ups

10 Pull-ups

Strength

Metcon (No Measure)

15 EMOM

min 1 – 30 sec L hang

min 2 – 30 sec tough weighted plank

min 3 – 4 Heavy Squat Cleans

min 4 – 3 MU (ring or bar)

min 5 – REST

Cool Down

Paul

Alamo Ranch Fit Club – Open Gym

Metcon (Time)

4 rounds

10 KBS

10 GS

10 cal bike

Metcon (Weight)

5 min EMOM

2 PC

185

205

225

245

265

Metcon (Time)

21-15-9

Knee raises

DL

Metcon (Time)

500m Row

150 singles

40 WB

20 burpee

ARFC 11.5.18

Alamo Ranch Fit Club – Functional Fitness

Warm-up

3 minutes on bike then

1 round slow and controlled

Men hold 5lb plate in each hand. Women 2.5lb plate.

10 small forward arm cirles

10 small backward arm circles

10 large forward arm circles

10 large backward arm circles

10 left arm front raises

10 right arm front raises

Strength

Thruster (1×2)

15 minutes to work to a 2 rep heavy for the day.

Metcon

Metcon (AMRAP – Rounds and Reps)

5 AMRAP

2 DL (115/75)

2 Burpees

4 DL

4 Burpees

6 DL

6 Burpees

etc.

REST 3 minutes

5 AMRAP

2 HPC (115/75)

2 FS

2 S2O

4 HPC

4 FS

4 S2O

etc.

Accesory

3 Rounds

15ft handstand walk or 2 wall walks

20 GHD or 40 ab mat situps

#squadWOD

Alamo Ranch Fit Club – Functional Fitness

Metcon

One works one rests.

2 minute rest between each Girl WOD

Cindy (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats

Annie (Time)

50-40-30-20-10
Double-unders
Sit-ups

Diane (Time)

21-15-9
Deadlifts, 225# / 155#
Handstand Push-ups