ARFC 1.31.19

Announcements

We will be doing the Week 2 Fittest Experience Online Qualifer Workouts Friday Feb 1 at 7pm. All are welcome whether you are competing, spectating or just want to do the workouts for fun.

No competitors class at 8:30am on Sat Feb 2.

Alamo Ranch Fit Club – Functional Fitness

Metcon (No Measure)

30 EMOM (45 sec work/15 sec rest)

1 – Wall Sit

2 – Superman

3 – Toe to Rig

4 – Push-ups

5 – DU

ARFC 1.30.19

Announcements

We will be doing the Week 2 Fittest Experience Online Qualifer Workouts Friday Feb 1 at 7pm. All are welcome whether you are competing, spectating or just want to do the workouts for fun.

No competitors class at 8:30am on Sat Feb 2.

Alamo Ranch Fit Club – Functional Fitness

Warm-up

Strength

On the 2:00 x 5

3 Front Squats + 6 Back Squats + 50′ Handstand walk (plank slide)

Use 50% of Back Squat

Metcon

Metcon (AMRAP – Rounds and Reps)

18 AMRAP

21/15 Cal Bike

3 Rounds of “Cindy” (5 pullups/10 pushups/15 air squats)

5 Squat Cleans (185/135)

EXTRA CREDIT

3 Supersets:

30 Second Kettlebell Front Squat Hold (53’s/35’s)

10 Double Kettlebell Bent Over Row

50 Banded Pull-Aparts

ARFC 1.29.19

Alamo Ranch Fit Club – Functional Fitness

Warm-up

Metcon

Layup (Time)

25-20-15-10-5:

Box Jump Overs (24″/20″)

Toes to Bar

Directly Into…

5-10-15-20-25:

Hang Power Snatch (75/55)

Wallballs (20/14)

ARFC 1.28.19

Announcements

The Fittest Experience Week 1 Online Qualifer Scores are due Tuesday Jan 29 by 8pm. No exceptions. All workouts must be recorded. Any workout using weights, you must record the barbell and plates before starting the workout.

Alamo Ranch Fit Club – Functional Fitness

Warm-up

Strength

Push Press (5×3)

Build to Heavy 3 rep

Metcon

Go Fish (Time)

For Time:

1,000 Meter Row

Directly Into…

3 Rounds:

21 Deadlifts RX+ (185/135) / RX (135/95)

15 Barbell Facing Burpees

9 Push Jerks RX+ (185/135) / RX (135/95)

#squadWOD

Announcements

The Fittest Experience Week 1 Online Qualifer Scores are due Tuesday Jan 29 by 8pm. No exceptions. All workouts must be recorded. Any workout using weights, you must record the barbell and plates before starting the workout.

Alamo Ranch Fit Club – Functional Fitness

Metcon (AMRAP – Reps)

With a partner in 17 mins complete:

60 DL (135/95)

30 Burpees

60 Front Squats

30 Burpees

60 S2O

30 Burpees

AMRAP (in remaining time)

Clean and Jerk
*Score is number of C&J completed

**One works one rests

MFT #1635

Announcements

The Fittest Experience Week 1 Online Qualifer Scores are due Tuesday Jan 29 by 8pm. No exceptions. All workouts must be recorded. Any workout using weights, you must record the barbell and plates before starting the workout.

Alamo Ranch Fit Club – Competitors

Metcon (No Measure)

1. Warm-up

3 Steady Rounds

20 Handstand Shoulder Taps

15 Empty Bar Overhead Squat

500m on Bike Erg

2. Oly

Snatch

For Time

20 Snatch @ 70% 1RM

Rest 3:00

15 Snatch @ 75% 1RM

Rest 3:00

10 Snatch @ 80% 1RM

Percentages based on 1RM Power Snatch

Snatch reps can be Power, Squat, or a mix of both

3. Met-Con

For Time

4 Rounds

Row 500/450m

21 Dumbbell Deadlift 70/50s

4. Bitch Work

AMRAP 10 Minutes

Climb the Ladder

2 Calories on Bike Erg

2 Toes to Bar

4/4, 6/6, 8/8, etc…

5. Accessory

Bench Press

5×12 @ Bodyweight

Sandbag Squats

5×12 @ 150/100lbs

Super Set both movements together

Rest as needed

The Fittest Experience Week 1 Qualifier

Alamo Ranch Fit Club – Competitors

Metcon (AMRAP – Reps)

5 min AMRAP

25 Front Squats

25 Burpee Over Bar

AMRAP Front Squats

Tiebreak Time: when finished the burpee over bar
Pro/Am/Teams/35-39/40-44: 185/125#

45-49/16-17: 155-105#

50+: 135/95#

Int/Scaled/ 14-15: 115/75#

Community: 95/65#

Metcon (AMRAP – Reps)

From 0 – 5:00

3 RM Shoulder to Overhead

Rest 5:00-6:00

From 6:00-13:00: 7 min AMRAP

10 T2B

30 DU

15 T2B

60 DU

20 T2B

90 DU

25 T2B

120 DU

30 T2B

150 DU

35 T2B

180 DU

ARFC 1.25.19

Announcements

We will be doing the first round of the Fittest Experience workouts starting Friday at 7pm. Visit the Fittest Experience website for more info on registering or talk to Coach Paul.

Alamo Ranch Fit Club – Functional Fitness

Road Rash (No Measure)

5 Rounds, On the 5:00

5 Dumbbell Hang Clean and Jerk, Left Arm (50/35)

5 Dumbbell Hang Clean and Jerk, Right Arm (50/35)

10 Alternating Dumbbell Power Snatches

10 Chest to Bar Pull-Ups

15/12 Calorie Assault Bike

Tummy Time

3 “Giant” Sets:

20 Weighted Sit-Ups

25 x 4-Count Flutter Kicks

30 Second GHD Supine Hold

Rest 2 Minutes Between

ARFC 1.24.19

Announcements

We will be doing the first round of the Fittest Experience workouts starting Friday at 7pm. Visit the Fittest Experience website for more info on registering or talk to Coach Paul.

Alamo Ranch Fit Club – Functional Fitness

Warm-up

Accesory

Double KB Front Squat

1×20, 1×15, 1×12, 1×10

3×20 DB Box Step-up

3×10 bulgarian split squat-no weight

Pick weights for KBs and DBs where you can maintain good form

Metcon

Metcon (AMRAP – Rounds and Reps)

6 AMRAP

10 pushups

10 ring rows

REST 3 mins

6 AMRAP

hang on bar

*every time you drop 40 DU (120 singles)

ARFC 1.23.19

Announcements

We will be doing the first round of the Fittest Experience workouts starting Friday at 7pm. Visit the Fittest Experience website for more info on registering or talk to Coach Paul.

Alamo Ranch Fit Club – Functional Fitness

Warm-up

Strength

Clean and Jerk Complex

6 sets

Hang Clean Pull (2sec Pause at Knee) + Hi-Hang Power Clean + Front Squat + Push Press

rest 90sec

Metcon

Metcon (AMRAP – Rounds and Reps)

With a Partner

20min AMRAP

1000m Row or 800m run

60 Russian KBS (53/35)

1000m Row or 800m run

60 DB snatch (50/35)

*one works one rests