ARFC 4.10.19

Announcements

This week Yoga: Tues and Thur at 7:30pm. $10 per person

Alamo Ranch Fit Club – Functional Fitness

Warm-up

Coach led stretching then

2 Rounds

5 Toe Grab and Reach

10 Tempo Squats (323) 3 sec lower, 2 sec hold at bottom, 3 sec rise

5 Scapular Pulls

10 Push Ups

300 M Row/Run

Filthy Fifty (Time)

For Time:
50 Box jumps, 24″
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
50 steps Walking Lunge
50 Knees to elbows
50 Push press, 45#
50 Back extensions
50 Wall ball shots, 20#
50 Burpees
50 Double unders
Box 24/20

KBS 35/25

Push press 45/35

Back extentsion scale is Supermans

WB 20/14

x3 singles

ARFC 4.9.19

Announcements

This week Yoga: Tues and Thur at 7:30pm. $10 per person

Alamo Ranch Fit Club – Functional Fitness

Warm-up

2 Rounds

5 Burpees

5 Inch Worms

25 Mountain Climbers

15 Hollow Rocks

Oly

5 EMOM

1 High Hang Clean @ 50-65% of 1-RM Power Clean

Rest 60 seconds, then

Every 90 seconds, for 6 minutes (4 sets)

1 Hang Clean @ 65-80% of 1-RM Clean

Rest 60 seconds, then

Every 2 minutes for 6 minutes (3 sets)

1 Power Clean @ 80+% of 1-RM Clean

Metcon

Marvin the Martian (Time)

3 Rounds for Time

10 Thrusters (155/105)

10 Muscle Ups (ring or bar)

400 M Run

ARFC 4.8.19

Announcements

This week Yoga: Tues and Thur at 7:30pm. $10 per person
Frog Fitness Challenge! Do it! Check your email for more info or ask Coach Paul or Bree.

Alamo Ranch Fit Club – Functional Fitness

Warm-up

2 Rounds

10 Scared Cats

10 Front Rack Lunges

10 Front Squats

20 Leg Swings

Strength

Front Squat

3 @ 60%

2 @ 70%

2 @ 80%

1 @ 85%

1 @ 90%

1 @ 95%

1 @ 100%

*If feeling it, attempt a heavy for the day.

Metcon

Metcon (Time)

8 Rounds For Time:

5 Strict HSPU

10 Alternating pistols

15 Pull-ups

#squadWOD

Announcements

Frog Fitness Challenge! Do it! Check your email for more info or ask Coach Paul or Bree.

Alamo Ranch Fit Club – Functional Fitness

Mumbo Jumbo (Time)

Teams of 3

For Time (30 Minute Cap)

3 Rounds:

30 Deadlifts (95/65)

30 Hang Power Cleans (95/65)

30 Push Jerks (95/65)

100/70 Calorie Assault Bike

2 Rounds:

30 Deadlifts (135/95)

30 Hang Power Cleans (135/95)

30 Push Jerks (135/95)

100/70 Calorie Assault Bike

1 Round:

30 Deadlifts (175/125)

30 Hang Power Cleans (175/125)

30 Push Jerks (175/125)

ARFC 4.5.19

Announcements

This week Yoga: Tues and Thur at 7:30pm. $10 per person
Frog Fitness Challenge! Do it! Check your email for more info or ask Coach Paul or Bree.

Alamo Ranch Fit Club – Functional Fitness

Warm-up

EMOM

18 EMOM (30 sec work/ 30 sec rest)

1 – GHD

2 – Dball Over shoulder

3 – Plank Sliders

4 – Jumping air squats

5 – Dead hang from bar

6 – wall sits

Metcon (AMRAP – Reps)

15 AMRAP – with a partner

200m Farmers Carry (53/35)

Max Tire Flips
While one partner does Farmer Carry, other partner is doing max tire flips. Switch when Farmer Carry is complete. Score is number of tire flips completed.

ARFC 4.4.19

Announcements

This week Yoga: Tues and Thur at 7:30pm. $10 per person
Frog Fitness Challenge! Do it! Check your email for more info or ask Coach Paul or Bree.

Alamo Ranch Fit Club – Functional Fitness

Warm-up

10 Hollow Rocks

10 Glute Bridges

10 Single Leg DeadLifts

300 M Run

Strength

Bench Press

5 @ 40%

5 @ 50%

5 @ 60%

3×7 @ 70%

*5 Strict Pull-ups after each set

Metcon

Metcon (Time)

3 Rounds for Time

25 KBS (53/35)

15 V-Ups

50 DU (scale 150 singles)

ARFC 4.3.19

Announcements

This week Yoga: Tues and Thur at 7:30pm. $10 per person
Frog Fitness Challenge! Do it! Check your email for more info or ask Coach Paul or Bree.

Alamo Ranch Fit Club – Functional Fitness

Warm-up

2 Rounds

10 Good Mornings

10 Back Squats

5 Burpee Tuck Jumps

5 Toe Grab and Reach

Strength

Back Squat

8 @ 40% of 1 RM

7 @ 50%

6 @ 60%

3×3 @ 70%

Metcon

Metcon (Time)

5 Rounds for Time

12 Bar Facing Burpees

6 Front Squats 225/155 or scale at 60% of 1 RM

3 Rope Climbs or scale 12 Ring Rows
*25 min CAP

ARFC 4.2.19

Announcements

This week Yoga: Tues and Thur at 7:30pm. $10 per person

Alamo Ranch Fit Club – Functional Fitness

Warm-up

Snatch

10 EMOM

2 @ 70% *squat snatch

Metcon

Metcon (Time)

FOR TIME

20 Deadlifts (135/95)

20 Push Press

20 Cal Row

15 Deadlifts (155/105)

15 Push Press

20 Cal Row

10 Deadlifts (185/115)

10 Push Press

20 Cal Row

*Scales in order are 50-55-60% of Clean and Jerk

ARFC 4.1.19

Announcements

This week Yoga: Tues and Thur at 7:30pm. $10 per person

Alamo Ranch Fit Club – Functional Fitness

Warm-up

2 Rounds

10 Hand Release PushUps

5 Inch Worms

10 Air Squats

20 Leg Swings

5 Clean and Jerk

EMOM

10 EMOM

4 C&J

Pick a starting weight and increase so long as good form is maintained.

Clean and Jerk

Metcon

Metcon (Time)

3 RFT

400m Run

21 Power Cleans 105/70

12 C2B
*15 min CAP