Guess what?

Announcements

No yoga this week.

Alamo Ranch Fit Club – Functional Fitness


Warm-up

400m run

Shoulder band stretches

2 rounds

10 glute bridges

5 inch worms

20sec HS hold or pike with feet on the box

Strength

Strict Press

5×1, build up to todays 1RM

Don’t push it past bad technique/form

Finish with 6th set for Max Effort Push-press in 30 sec @ 80% of todays 1RM

Strict Press (1×1)

Metcon

Metcon (Time)

4 RFT

200m run

19 KBS 70/53

98 DU

16 Pull-ups
21 min CAP

Manion

Announcements

No yoga this week.

Alamo Ranch Fit Club – Functional Fitness

Warm-up

Coaches choice

Metcon

Manion (Time)

7 Rounds for time:

Run 400m

29 Back Squats, 135#
In honor of First Lieutenant Travis Manion, 26, of Doylestown, Pennsylvania, was killed by sniper fire on April 29, 2007
To learn more about Manion click here


Manion

Alamo Ranch Fit Club – Open Gym

Manion (Time)

7 Rounds for time:

Run 400m

29 Back Squats, 135#
In honor of First Lieutenant Travis Manion, 26, of Doylestown, Pennsylvania, was killed by sniper fire on April 29, 2007
To learn more about Manion click here

#squadWOD

Alamo Ranch Fit Club – Functional Fitness

Warm-up

3 minutes

Single Unders

*Every time you break 3 burpees

Metcon

Metcon (Time)

FOR TIME, with a partner

100 Russian KBS (70/53)

80 hand release push-ups

60 box jumps (24/20)

80 hand release push-ups

100 Russian KBS

100 medball (20/14), over the box sit-ups 20″
One works one rests even on sit-ups


ARFC 4.26.19

Announcements

This week Yoga: Tues and Thur at 7:30pm. $10 for members and non-members.

Spavia will be out this Saturday @ 11am giving free chair massages.

Alamo Ranch Fit Club – Functional Fitness

Warm-up

200m jog

Stretching *Coaches choice*

30 sec single unders

30 sec plank

30 sec Fast feet

30 sec left side plank

30 sec jumping jacks

30 sec right side plank

1 minute bottom of squat hold


Skill

Double Unders

Metcon

Metcon (AMRAP – Rounds and Reps)

5 AMRAP

20 DU (20 penguins or x3 singles)

10 KBS (53/35)

REST 1 min

5 AMRAP

10 KB SDLHP

10 Box Jumps (24/20)

REST 1 min

5 AMRAP

5 T2B

10 KB Lunges (holding KB in goblet squat position)
Add up rounds and reps from all three AMRAPS

ARFC 4.25.19

Announcements

This week Yoga: Tues and Thur at 7:30pm. $10 for members and non-members.

Spavia will be out this Saturday @ 11am giving free chair massages.

Alamo Ranch Fit Club – Functional Fitness

Warm-up

Banded shoulder stretch then

1 Round

10 Bird Dogs

20 Dead Bugs

30 Mountain Climbers

Metcon

Metcon (Time)

4 RFT

25 Air Squats

25 Ab Mat Sit-ups

25 Push-ups
RX+ Want to make it harder? Wear a vest!

Extended Cool Down/Open Gym for Remainder of Time

ARFC 4.24.19

Announcements

This week Yoga: Tues and Thur at 7:30pm. $10 for members and non-members.

Spavia will be out this Saturday @ 11am giving free chair massages.

Alamo Ranch Fit Club – Functional Fitness

Warm-up

400m Run

10 PVC pass thrus

10 PVC thrusters

prayer stretch

sampson stretch

2 Rounds

10 DL w/ empty barbell

7 front squats

4 strict press

10 ring rows

Metcon

Jackie (Time)

For Time:

1000m Row

50 Thrusters, 45#

30 Pull-ups
This is a benchmark! Do your best and enter your time into wodify

Accesory

3 rounds not for time

Station 1: 10 Bulgarian split squats /leg (use a bench and a weight in each hand)

Station 2: 5-10 strict HSPU

-option 1: on the wall

-option 2: pike on the box

-option 3: floor seated double KB/DB press


ARFC 4.23.19

Announcements

This week Yoga: Tues and Thur at 7:30pm. $10 for members and non-members.

Spavia will be out this Saturday @ 11am giving free chair massages.

Alamo Ranch Fit Club – Functional Fitness

Warm-up

2 Rounds

10 PVC pass throughs

10 PVC Hip Snatch

10 PVC OHS

10 Overhead Lunges

Oly

2 Power Snatch + 2 OHS

1 complex every 2 minutes for 12 minutes. Work to heavy if proper form maintained.

Metcon

Metcon (AMRAP – Rounds and Reps)

15 AMRAP

15/10 Cal Bike

50ft Handstand walk or 5 wall walks

25 slam balls (20/15)

ARFC 4.22.19

Announcements

This week Yoga: Tues and Thur at 7:30pm. $10 for members and non-members.

Spavia will be out this Saturday @ 11am giving free chair massages.

Alamo Ranch Fit Club – Functional Fitness

Warm-up

2 Rounds

10 Hollow Rocks

10 V-Ups

20 Leg Swings

Complex

5 Deadlifts + 3 Hang Cleans + 1 Jerk


Every 3 minutes for 12 minutes, perform 1 complex Work to heavy for the complex if proper form is maintained.

Metcon

Road To Glory (AMRAP – Reps)

For Time on a 16 min Clock

1 Mile Run (scale for run is 2000m Row)

then

AMRAP

4 Pistols

4 Box Jump Overs 24/20
Want to make it harder? Wear a vest