#squadWOD

Alamo Ranch Fit Club – Functional Fitness

Fuel (Calories)

27 AMRAP – with a partner, divide work however

100 AB Mat Sit-ups

75 Wall Balls (20/14)

50 Burpees

25 KBS (70/53)

100 AB Mat Sit-ups

*Max cal bike in remaining time
Score is number of cals on the bike accumulated as a team.

ARFC 3.29.19

Alamo Ranch Fit Club – Functional Fitness

Warm-up

Strength

Strict Press (5×3)

@ 75%

Metcon

Jump Up (AMRAP – Reps)

12 AMRAP

1 KB or Db Snatch (53/35)

1 Burpee Pull-up

2 KB or Db Snatch

2 Burpee Pull-up

3 KB or Db Snatch

3 Burpee Pull-up

continue climbing the ladder

ARFC 3.28.19

Announcements

This week Yoga with Instructor Teri schedule: Tues and Thur @ 7:00pm. $10 per person per class. Members and non-Members welcome

Alamo Ranch Fit Club – Functional Fitness

Warm-up

*Coaches Choice

Metcon

Metcon (No Measure)

35 EMOM

1 – Wall Sit

2 – Seated DB Press

3 – Plank

4 – Pendlay Row 75/55

5 – GHD or Banded GHD scale on the rig

6 – Glute Bridge 135/95

7 – Overhead DB Tricep Extensions
30 sec work/ 30 sec rest

*Focus on form*

comp

Announcements

This week Yoga with Instructor Teri schedule: Tues and Thur @ 7:00pm. $10 per person per class. Members and non-Members welcome

Alamo Ranch Fit Club – Competitors

Dos Amigos 2019: WOD 1 (AMRAP – Reps)

7 Minutes:

50 OHS 75/45

50 Burpee to plate

Max Cal Row
Divide reps however between partners

Dos Amigos 2019: WOD 2 (AMRAP – Reps)

6 Minutes (3 Min each partner):

Max Clean – power or squat

Max Pull-ups
Each will have 3 mins to max out + max pullups for remaining time

Score= total weight + total pullups

Dos Amigos 2019: WOD 3 (Time)

6 RFT (8 min cap)

10 DB snatch 35/25

10 DB goblet squats

50 DU
partners alternating rounds

ARFC 3.27.19

Announcements

This week Yoga with Instructor Teri schedule: Tues and Thur @ 7:00pm. $10 per person per class. Members and non-Members welcome

Alamo Ranch Fit Club – Functional Fitness

Warm-up

Calisthenics

Cardio

50m x 8 Sprints

*Rest as needed between attempts

**Ease into it. Make sure hamstrings and calves are warm. First 3-4 should be at 65-75%. Last attempts should be all out.

Metcon

Blue Moon (Time)

Complete this sequence for time until 150 Ab Mat Sit-ups are done

15 Min CAP

Minute 1: MAX Ab Mat Sit-ups

Minute 2: 1 Round of 3 Power Cleans (165/115) and 6 Pistols

*Scale @ 55% of your 1 Rep Clean and Jerk
This is a repeat from 9/12/18

ARFC 3.26.19

Announcements

This week Yoga with Instructor Teri schedule: Tues and Thur @ 7:00pm. $10 per person per class. Members and non-Members welcome

Alamo Ranch Fit Club – Functional Fitness

Warm-up

3 Rounds:

30 sec Single Unders

5 per side Spiderman w Reach

5 Barbell Good Mornings + 5 Barbell Elbow Rotations + 5 Barbell Press

Metcon

Metcon (4 Rounds for reps)

4 different AMRAPs

**3 Minute AMRAP:

25 Box Jumps 24/20″

18 Burpee over Bar

*Max Shoulder to Overhead in Remainder 135/95

Rest 3 Minutes

**3 Minute AMRAP:

21 Box Jumps 24/20″

15 Burpee over Bar

*Max Shoulder to Overhead in Remainder 155/105

Rest 3 Minutes

**3 Minute AMRAP:

18 Box Jumps 24/20″

12 Burpee over Bar

*Max Shoulder to Overhead in Remainder 185/125

Rest 3 Minutes

**3 Minute AMRAP:

15 Box Jumps 24/20″

9 Burpee over Bar

*Max Shoulder to Overhead in Remainder 205/145

ARFC 3.25.19

Announcements

This week Yoga with Instructor Teri schedule: Tues and Thur @ 7:00pm. $10 per person per class. Members and non-Members welcome

Alamo Ranch Fit Club – Functional Fitness

Warm-up

Banded leg stretches and penguin walks then

2 Rounds

20 Leg Swings

10 Good Mornings

10 Single Leg DeadLifts

5 Tuck Jumps

Strength

Deadlift

5 @ 20% of 1 RM

4 @ 30%

3 @ 40%

2 @ 50%

2 @ 60%

2 @ 70%

*3 PushUps After Each Set

Metcon

Metcon (Time)

For Time

100 Double Unders

40 Dumbbell Clean And Jerks 50/35 (one db)

40 Toes To Bar

10 Muscle Ups

40 Toes To Bar

40 Dumbbell Clean And Jerks

100 Double Unders

*Alternate Hands Every 5 Reps on DB C&J

comp

Alamo Ranch Fit Club – Competitors

Accessorize (Time)

Pendlay Row 4×8

Overhead DB Tricep Extension 3×10

Glute Bridge 3×10 135#

Bulgarian Split Squat 4×10 per leg holding 2 kbs

Seated DB Press 3×8

Hammer Curls 3×15 per arm

Banded Tricep Pull Down 4×15

Back Extensions 4×15

GHD 3×10-20

Banded Good Morning 3×20

anything strict like Strict Pull-up or Strict HSPU. 3 max effort sets.

#squadWOD

Alamo Ranch Fit Club – Functional Fitness

Metcon (AMRAP – Rounds and Reps)

Teams of Two:

22 min AMRAP

1000m Row

20 Burpee Box Jump Overs (24/20)

30 Power Snatch (75/55)
Divide work however

Comp

Alamo Ranch Fit Club – Competitors

Accessorize (Time)

Pendlay Row 4×8

Overhead DB Tricep Extension 3×10

Glute Bridge 3×10 135#

Bulgarian Split Squat 4×10 per leg holding 2 kbs

Seated DB Press 3×8

Hammer Curls 3×15 per arm

Banded Tricep Pull Down 4×15

Back Extensions 4×15

GHD 3×10-20

Banded Good Morning 3×20

anything strict like Strict Pull-up or Strict HSPU. 3 max effort sets.