New Year’s Eve Bash

Announcements

Only one 10am class today. Be safe, have fun and Happy New Year’s Eve!

Alamo Ranch Fit Club – Functional Fitness


New Year’s Eve Bash (Time)

31 Sumo Deadlift High pull (75/55)

31 Ab mat sit-ups

31 Pull-ups

31 Push-press

31 Burpees

31 Knees to elbow

31m Ski Erg

31 Wall balls (20/14)

31 KBS (53/35)

31 Lunges

31 Box Jumps

31 Jump Rope (31 DU/93 singles)

#squadWOD

Alamo Ranch Fit Club – Functional Fitness

Metcon (AMRAP – Rounds and Reps)

25 minute AMRAP

50 Push-ups

50 Cal Bike

50 Sit-ups

50 DU (150 singles)

50 Air Squats
Partner A works while Partner B Run 200m. When Partner B is done switch and pick-up where Partner A left off, etc.

ARFC 12.28.18

Alamo Ranch Fit Club – Functional Fitness

Warm-up

Metcon

Metcon (Time)

4 Rounds For Time

8 Squat Clean Thrusters (155/105)

16 Bar Facing Burpees

50′ Handstand Walk (If you do not have handstand walk, accumulate a 20 sec handstand hold)

Rest 2:00
*Thruster sets SHOULD BE UNBROKEN.

Accesory

Dumbbell Walking Lunge Steps (Farmer’s Hold)

6×10

Then

Bench Press

3×15

12.27.18

Alamo Ranch Fit Club – Competitors

Metcon (AMRAP – Rounds and Reps)

AMRAP 7 Minutes

Climb the Ladder

1 Rope Climb

5 Shoulder to Overhead 105/75lbs

2/10, 3/15, 4/20, etc.

Deadlift (1×1)

Find 1 rep then

Death by @75%

Metcon (Time)

For Time

15-12-9-6-3

Snatch 115/75lbs

T2B

ARFC 12.27.18

Alamo Ranch Fit Club – Functional Fitness

Neville (Time)

For Time:

Increasing Clean and Jerks (95/65), 1-10 reps

1 Round of Cindy between each increasing set

Strength

4 Rounds

10 Bulgarian Split Squat left leg

10 right leg

(53/35)

Day After Christmas Massacre

Announcements

There will only be the 10am class today.

Alamo Ranch Fit Club – Functional Fitness

Day After Christmas Massacre (AMRAP – Rounds and Reps)

With A Partner. One Works, One Rest.

5 AMRAP

7 Thrusters 95/65

7 Pull-ups

-5 min REST-

5 AMRAP

5 DL 205/155

5 HSPU

-5 min REST-

5 AMRAP

5 Power Cleans 105/75

25 DU

-5 min REST-

5 AMRAP

10 Cal Row

5 Synchro Burpees

-5 min REST-

5 AMRAP

7 Box Jumps

7 T2B

Christmas Eve

Announcements

Only 1 class today at 10am.
Merry Christmas Eve!

Alamo Ranch Fit Club – Functional Fitness

The Ghost of Christmas Eve (12 Days Revisited) (Time)

1 MU

2 HSPU

3 DL (95/65)

4 Box Jumps

5 T2B

6 Hang Cleans

7 Burpees

8 Pull-ups

9 Front Squats

10 Ab Mat Sit-ups

11 Dips

12 S2O