ARFC 12.11.18

Alamo Ranch Fit Club – Functional Fitness

Warm-up

STRENGTH/SKILL

15 minutes to work to heavy or just practice the skill

Power Clean (1×1)

Metcon

Holleyman (Time)

30 Rounds for time of:

5 Wall-Ball Shots, 20# /14#

3 Handstand Push-ups

1 Power Clean, 225#/ 155#
In honor of U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, MT, was killed on August 30, 2004
To learn more about Holleyman click here

Cool Down

ARFC 12.10.18

Alamo Ranch Fit Club – Functional Fitness

Warm-up

2 rounds

10 Banded Good Mornings

10 Glute bridge

10 Around the World hanging from bar

:30 sec Feet together hopping

1 length of rig Penguin walk

On return lead with right foot half way then lead with left foot rest of the way

Warmup Back Squat with empty barbell

Strength

Back Squat (5×5)

Add 5# to the weight you did last week

Metcon

Christine (Time)

3 Rounds for time:
500m Row
12 Deadlifts, bodyweight
21 Box Jumps, 20″

Paul

Announcements

The 12 Days of Christmas WOD and White Elephant is Saturday December 8th at 10am. The theme for the WOD is ‘Ugly Christmas Sweater’ so come decked in your Christmas best. Best Ugly Sweater gets a prize. After the workout we will do a white elephant gift exchange so if you would like to participate please bring a wrapped gift.

Alamo Ranch Fit Club – Open Gym

Metcon (Time)

A) Conditioning

400m Row

200 DU

400m Ski

40 Cal Bike

B)Hodorish

12-9-6-3

Wall Balls

Front Squats 115#

Muscle ups

C) Accesory

5 Rounds

20 sec hold at 90 degrees on GHD holding 25# plate

1 minute wall sit with plate

ARFC 12.7.18

Announcements

The 12 Days of Christmas WOD and White Elephant is Saturday December 8th at 10am. The theme for the WOD is ‘Ugly Christmas Sweater’ so come decked in your Christmas best. Best Ugly Sweater gets a prize. After the workout we will do a white elephant gift exchange so if you would like to participate please bring a wrapped gift.

Alamo Ranch Fit Club – Functional Fitness

Warm-up

Tummy Time

3 Rounds

20 Heel Touches Over DB (touching on one side of DB is 1 rep)

15 supermans

10 alt. single leg v-up

Metcon

Metcon (Time)

FOR TIME

30 Alternating Hang DB Snatches 50/35

15/10 Cal Bike

5 Bar Muscle Ups (Box Bar Muscle Up/Jumping C2B)

*2 Minute Rest*

30 Alternating Hang DB Snatches 50/35

15/10 Cal Bike

10 Chest-to-Bar Pull Ups (Jumping C2B/Jumping Pull Up)

*2 Minute Rest*

30 Alternating Hang DB Snatches 50/35

15/10 Cal Bike

15 Pull Ups (Jumping Pull Ups/Ring Row)

*Score is total time including rest

Cool Down

Foam roll

ARFC 12.6.18

Announcements

The 12 Days of Christmas WOD and White Elephant is Saturday December 8th at 10am. The theme for the WOD is ‘Ugly Christmas Sweater’ so come decked in your Christmas best. Best Ugly Sweater gets a prize. After the workout we will do a white elephant gift exchange so if you would like to participate please bring a wrapped gift.

Alamo Ranch Fit Club – Functional Fitness

5k Row (Time)

Max Effort 5k Row

Tummy Time

4 Rounds

10 GHD

20 sec right side plank

20 russian twists

20 sec left side plank

1 minute Wall sit

ARFC 12.5.18

Announcements

The 12 Days of Christmas WOD and White Elephant is Saturday December 8th at 10am. The theme for the WOD is ‘Ugly Christmas Sweater’ so come decked in your Christmas best. Best Ugly Sweater gets a prize. After the workout we will do a white elephant gift exchange so if you would like to participate please bring a wrapped gift.

Alamo Ranch Fit Club – Functional Fitness

Warm-up

Strength

Bench Press (4×7)

Metcon

Metcon (Time)

10 Rounds

100m Farmer’s Carry (53/35)

2 Tire Flips

6 Barbell Overhead Forward Lunge (75/55)
*30 min CAP

ARFC 12.4.18

Announcements

The 12 Days of Christmas WOD and White Elephant is Saturday December 8th at 10am. The theme for the WOD is ‘Ugly Christmas Sweater’ so come decked in your Christmas best. Best Ugly Sweater gets a prize. After the workout we will do a white elephant gift exchange so if you would like to participate please bring a wrapped gift.

Alamo Ranch Fit Club – Functional Fitness

Warm-up

2 Rounds

200m row or ski

10 kbs (35/26)

10 goblet squat

Strength

10 EMOM (115/85)

1 Squat Clean + 1 Hang Clean + 1 Hang Squat Clean

*Focus on form

Metcon

Metcon (Time)

10 to 1

Clean and Jerks (95/65) Pull-ups

10 C&J – 1 Pull-up

9 C&J – 2 Pull-ups

8 C&J – 3 Pull-ups

Etc

1 C&J – 10 Pull-ups