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

#squadWOD

Alamo Ranch Fit Club – Functional Fitness

HE is Risen (Time)

14 Rounds for Time – with a partner

10 Deadlifts (95/65)

10 Hang Squat Cleans

10 Push Press

20 Back Rack alternating lunges
One works, one rests.

After rounds 3,7 and 11 stop and do 7 syncronized burpees.

ARFC 4.19.19

Alamo Ranch Fit Club – Functional Fitness

Warm-up

2 Rounds

300m Jog

10 OH Lunges w/PVC

50 Ft. Bear Crawl

10 Front Squats

Strength

Front Squat 4 @ 60%

5 Box Jumps

Front Squat 4 @ 65%

5 Box Jumps

Front Squat 5×7 @ 70% (every 2:00) then 3 Box Jumps after each set

Front Squat

Metcon

Metcon (Time)

For Time:

10-1 Reps

Push Press 135/95

Burpees Over The Bar
Coaches Note: scale the push press so you can go mostly unbroken.

ARFC 4.18.19

Alamo Ranch Fit Club – Functional Fitness

Warm-up

2 Rounds

10 Burpees

20 Dead Bugs

30 Mountain Climbers

Oly

Snatch

**SQUAT Snatch

3 @ 60%

2 @ 65%

2×10 @70%

Metcon

Metcon (3 Rounds for reps)

5 AMRAP

3 BMU

6 KBS 53/35

9 Goblet Squats

-REST 2 Mins-

*Complete Three Total Times
Coaches Note: Each AMRAP is meant to be a sprint. Scale the BMU accordingly so that you are not staring at the bar. You should be moving continusously as it is a relatively short work time with a good amount of rest in between.

ARFC 4.17.19

Announcements

This week YOGA: Tuesday and Thursday at 7:30pm. $10 per class

Alamo Ranch Fit Club – Functional Fitness

Warm-up

2 Rounds

15 Hollow Rocks

10 Glute Bridges

5 Wall Walks

200 M Run

Strength

Bench Press

10 @ 40%

8 @ 50%

7×7 @ 60%

Metcon

Metcon (AMRAP – Rounds and Reps)

20 AMRAP

50 DU

15 Deadlifts 185/125

200m Run

ARFC 4.16.19

Announcements

This week YOGA: Tuesday and Thursday at 7:30pm. $10 per class

Alamo Ranch Fit Club – Functional Fitness

Warm-up

2 Rounds

6 Lateral Quad Rolls – each leg

6 Calf Rolls – each leg

10 Good Mornings

10 Back Squats

5 Scapular Pulls

5 T2B

Strength

Back Squat

4 @ 60%

4 @ 65%

3×10 @ 70% (1 set every 90 sec)

Metcon

Metcon (Time)

For Time *15 min CAP*

15 Squat Snatch (115/75)

15 T2B

20 Box Jump Over (24/20)

12 Squat Snatch (135/95)

15 T2B

20 Box Jump Over

9 Squat Snatch (155/105)

15 T2B

20 Box Jump Over

6 Squat Snatch (185/125)

15 T2B

20 Box Jump Over

3 Squat Snatch (225/145)

15 T2B

20 Box Jump Over

Comp

Announcements

This week YOGA: Tuesday and Thursday at 7:30pm. $10 per class

Alamo Ranch Fit Club – Competitors

The Fittest Experience 2019 (No Measure)

“Complex Level 9”

5 minutes to find a heavy

5 Deadlifts + 3 Hang Cleans (any style) + 1 S2O

“Road To Glory”

12 min time cap

1 mile Run with Vest (20/14)

then

AMRAP in remaining time

4 Alternating Pistols

4 Box Jump Overs (24/20)

“Stairway To Heaven”

7 min CAP

15-12-9

Pull-ups

Devil’s Press (35/20)

“Texas Midline Massacre”

10 min CAP

100 DU

40ft Single arm overhead DB lunge (35/20)

8 Snatch (any style) (135/85)

16 OHS (135/85)

40ft single arm overhead DB lunge (35/20)

24 dual DB thrusters (35/20)

ARFC 4.15.19

Announcements

This week YOGA: Tuesday and Thursday at 7:30pm. $10 per class

Alamo Ranch Fit Club – Functional Fitness

Warm-up

2 Rounds

5 Toe Grab And Reach

10 Lateral Lunge

20 Leg Swings

200m Run

EMOM

9 minute EMOM

Can work to a heavy if proper form is maintained

Power Clean + Front Squat + Jerk

Metcon

Metcon (Time)

3 RFT

45 WB (20/14)

35 Ab Mat Sit-ups

25 Pull-ups
*25min CAP