#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

ARFC 4.12.19

Alamo Ranch Fit Club – Functional Fitness

Tummy Time

4 Sets

20 sec plank hold

10 sec rest

20 sec right side plank hold

10 sec rest

20 sec left side plank hold

10 sec rest

30 sec glute bridge hold

REST 30 sec

Metcon

300 (Time)

10 Rounds

10 Cal Bike

10 Cal SKi

10 Cal Row
Want to make it harder? Wear a weight vest

ARFC 4.11.19

Announcements

No yoga tonight

Alamo Ranch Fit Club – Functional Fitness

Warm-up

500m Row into 2 minutes of Jump Rope

Accesory

Dumbbell Reverse Lunges

3 x 20 steps (10 each leg)

Rest 2 minutes between sets

*Dumbbells in suitcase position.

Controlled steps – solid technique!

Metcon (AMRAP – Rounds)

15 AMRAP with a partner

10 DB Snatches (50/35)

100m Run

7 Burpees

50m Run
One works, one rests.

Score is total full rounds completed as a team.