ARFC 1.22.19

Alamo Ranch Fit Club – Functional Fitness

Warm-up

Accesory

3 sets

7 Tempo Push-up @ 3112

Rest 1 min

Tummy Time

4 Rounds

10 WB sit ups

10 Russian twists with WB

10 WB sit ups

rest 1 min

Metcon

Metcon (Time)

4 Rounds

15 DL (185/115)

12 Burpees

9 Pull-ups

ARFC 1.21.19

Alamo Ranch Fit Club – Functional Fitness

Warm-up

Accesory

12 EMOM

1 – Bicep Curls (pick a weight where you can maintain good form)

2 – Hip Thrusts (75/55) lying on ground

3 – Pendlay Row (75/55)

*Aim for 8-12 reps each minute

Metcon (AMRAP – Rounds and Reps)

10 AMRAP

2 KBS (44/26)

2 Ab Mat Sit-ups

*add 2 reps each round

#squadWOD

Alamo Ranch Fit Club – Functional Fitness

Warm-up

Musical Wall Balls (No Measure)

Bear Crawl then find a ball when the music stops. When you get out, 15 jumping jacks.

Metcon

Metcon (Time)

20 RFT

100m Row

6 KBS (53/35)

6 GS

6 KB SDHP
1 works 1 holds plate overhead (45/25)

MFT #1623

Alamo Ranch Fit Club – Competitors

Warm-up

5 Steady Rounds

1 length of rig plank slide

10 Glute bridge

5 Light Goblet Pause Squats

Strength

Back Squat (5×5)

@ 75% of 5 RM

Oly

Metcon (No Measure)

Power Clean

4 Rounds

:90 on

2:30 off

Singles @ 85-90%

Drop and Reset

Metcon (Time)

For time

15 c&j (135/95)

30/20 cal bike

15 c&j

Rest 3 min

15 FS

30 HSPU

15 FS

Metcon

ARFC 1.18.19

Alamo Ranch Fit Club – Functional Fitness

Strength

6 Rounds

2 Power Cleans + 3 Front Squats

Rest 90sec between sets

*pause at knee for 2 sec on PC

**Build within sets or find a good working weight

focus on an explosive drive and maintaining solid

positions in both movements

Metcon

CrossFit Games Open 11.5 (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
5 Power Cleans, 145# / 100#
10 Toes-To-Bar
15 Wall-Ball Shots, 20# / 14#

Cool Down

ARFC 1.17.19

Alamo Ranch Fit Club – Functional Fitness

Warm-up

Coaches choice

Metcon

Metcon (No Measure)

40 minutes

Min 1 – 12/7 Cal Bike

Min 2 – Ab mat Sit-ups

Min 3 – Single Unders

Min 4 – no push-up burpee

Min 5 – Plank

-try to move for 40 minutes non stop.

-keep a steady pace, don’t spike your heart rate

– the bike is the only movement that has a specific number, everything else is just keep moving for the entire minute.

ARFC 1.16.19

Alamo Ranch Fit Club – Functional Fitness

Warm-up

Accesory

3 Rounds

100m Plate Pinch Walk (15s/10s)

Length of turf sled push – heavy

Metcon (AMRAP – Rounds and Reps)

7 AMRAP

3 Pull-ups

3 Deadlift (225/155)

-3 min REST-

7 AMRAP

3 Box Jumps

3 Hang Cleans (135/95)

-3 min Rest-

7 AMRAP

3 T2B

3 Push Press (95/65)

ARFC 1.15.19

Alamo Ranch Fit Club – Functional Fitness

Warm-up

Metcon (Time)

5 RFT

5 KB Clean and Jerk (53/35)

10 Cal Bike

25 DU
Use one KB

Zercher Squat (5×5)

*Make sure to keep core tight and upper back engaged

Comp 1.14.19

Alamo Ranch Fit Club – Competitors

Metcon (No Measure)

2019 Qualifier Athletes

Snatch Primer (A)

On the Minute x 5 Sets (50-55-60-60-60%):

Halting Power Snatch

3 Halts (Just off Floor, Knee Level, Pockets)

Snatch Primer (B)

On the Minute x 5:

Snatch Pull + Snatch High Pull + Power Snatch

(60-65-70-70-70%)

Snatch

On the Minute x 5:

1 Power Snatch (Building to a Heavy)

“Double Date”

3 Rounds:

15 Hang Power Snatches (135/95)

60 Double Unders

15 Overhead Squats (135/95)

30/21 Calorie Row

Stamina Builder

3 Rounds:

21 Dumbbell Thrusters (50’s/35’s)

21 Kipping Handstand Push-ups

ARFC 1.14.19

Alamo Ranch Fit Club – Functional Fitness

Warm-up

Strength

Push Jerk (5×4)

All 5 sets at 80%

Metcon

Metcon (Time)

For Time

3 Rounds

10 DB Walking Lunges (50/35)

10 C2B pull-ups

30/25 cal row

Cash out

50 box steps (24/20)
*22 min cap