ARFC 5.31.19

Alamo Ranch Fit Club – Functional Fitness

Warm-up

Metcon

Metcon (Time)

3 Rounds

15 OHS (RX 95/65) (RX+105/75)

200m Run

rest 2 minutes

3 Rounds

20 Box Jumps

20 KBS (RX 53/35) (RX+ 70/53)
*17min CAP

Accesory

5 rounds

10 GHDs

1 minute wall sit

100m farmer carry 70/53

ARFC 5.30.19

Alamo Ranch Fit Club – Functional Fitness

Warm-up

Metcon

Metcon (No Measure)

30 EMOM

1 squat clean and 2 HSPU
*weight for squat clean = pick your poison

ARFC 5.29.19

Alamo Ranch Fit Club – Functional Fitness

Warm-up

Coach stretch

3 Rounds

200m Run

Bear crawl on turf down and back

20 air squats

Strength

Thruster (1×1)

20 min to build up to today’s 1RM from the rack

Metcon

Metcon (AMRAP – Reps)

4 Rounds

2min AMRAP

300/250m Row

Max Effort Push Press (RX 135/95) (RX+ 155/115)

REST 2 min
Score is total # of push press completed.

ARFC 5.28.19

Alamo Ranch Fit Club – Functional Fitness

Warm-up

Metcon

Metcon (Time)

FOR TIME

10-9-8-7-6-5-4-3-2-1

Deadlift (225/155)

1-2-3-4-5-6-7-8-9-10

Burpee Box Jumps (24/20)

Tummy Time

9 minutes

30 sec work/30 sec rest

1: V-ups

2: Windshield wipers

3: Flutter kicks

Memorial Day “Murph”

Alamo Ranch Fit Club – Functional Fitness

Murph (Time)

For Time:

1-Mile Run

100 Pull-ups

200 Push-ups

300 Air Squats

1-Mile Run

If you have a 20# vest or body armor, wear it.
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
To learn more about Murph click here
This is not about proving your fitness. This is about honoring those who have served and fallen. We want you to be able to workout tomorrow so pick an appropriate scaling option that works best for you! Have fun!

Possible scaling options:

1 mile Run

20 Rounds

5 pullups (band, ring rows)

10 pushups

15 air squats

1 mile Run

Partner Murph

1 mile Run together

1 works 1 rests

10 Rounds

10 pullups

20 pushups

30 air squats

1 mile run together


#squadWOD

Alamo Ranch Fit Club – Functional Fitness

Metcon (Time)

Cash In: 75 Cal Bike

3 RFT

50 wall balls (20/14)

50 ab mat sit-ups

50 single DB hang clean and jerk (50/35)

Cash out: 1000m Row
One works, one does dual KB suitcase hold (53/35)

**35min CAP


ARFC 5.24.19

Announcements

Summer Tees, Muscle Tanks, and Racerbacks are on pre-sale! Check your email for more info or speak with a coach. Orders due Friday May 24th.

Murph next Monday (May 27th) at 10am! Don’t forget to wear your red, white and blue and bring a dish or drink to share for after!

Alamo Ranch Fit Club – Functional Fitness

Warm-up

Coach stretch

3 rounds

5 empty barbell SDHP

10 empty barbell glute bridges

30 sec handstand hold

Strength

Deadlift

5 @ 70%

5 @ 75%

3 @ 80%

2 @ 85%

4 @ 80%

5 @ 75%

-Only record your last set of 5 in Wodify

Deadlift (1×5)

Metcon

Metcon (Time)

4 Rounds

400m Run

12 Power Snatches (75/55)

12 T2B
*15 min CAP

ARFC 5.23.19

Announcements

Summer Tees, Muscle Tanks, and Racerbacks are on pre-sale! Check your email for more info or speak with a coach. Orders due Friday May 24th.

Murph next Monday (May 27th) at 10am! Don’t forget to wear your red, white and blue and bring a dish or drink to share for after!

Alamo Ranch Fit Club – Functional Fitness

Warm-up

50 jumping jacks

lunges across the gym, reverse

40 jumping jacks

bearcrawl, crabwalk

30 jumping jacks

pigeon stretch/ runner stretch

20 jumping jacks

toy soldiers

quad stretch

10 jumping jacks

Metcon

Metcon (Time)

Partner workout for Time:

300 Russian KBS 53/35

150 cal bike

5000m row
Divide reps in any way. One work, one rests.

*45min CAP

ARFC 5.22.19

Announcements

Summer Tees, Muscle Tanks, and Racerbacks are on pre-sale! Check your email for more info or speak with a coach. Orders due Friday May 24th.

Murph next Monday (May 27th) at 10am! Don’t forget to wear your red, white and blue and bring a dish or drink to share for after!

Alamo Ranch Fit Club – Functional Fitness

Warm-up

*4 minutes bike, run, row or ski

*Coach led stretch (focus on shoulders, hips, wrists)

*3 Rounds

5 front squats w/ empty barbell

5 push press

5 arc/hollows or 5 kipping pull-ups

Metcon

Fran (Time)

21-15-9
Thrusters, 95# / 65#
Pull-ups
This is a benchmark! Give it all you’ve got.

** If you’ve done this before, try and beat your old time or maybe last time you did it with 45# on the bar, now try it with #55. There are so many ways to show you’ve improved your fitness, it is not just a faster time.

Accesory

Metcon (No Measure)

2 Rounds

20 bulgarian split squats (to make it tougher, add 1 or 2 DB/KB as needed)

8 single arm DB row per arm
Rest as needed



ARFC 5.21.19

Announcements

Summer Tees, Muscle Tanks, and Racerbacks are on pre-sale! Check your email for more info or speak with a coach. Orders due Friday May 24th.

Murph next Monday (May 27th) at 10am! Don’t forget to wear your red, white and blue and bring a dish or drink to share for after!

Alamo Ranch Fit Club – Functional Fitness

Warm-up

Arm circles

Standing straddle L+R+M

Couch Stretch

Pigeon Stretch

800m Run

Metcon

Metcon (AMRAP – Reps)

20min EMOM

1 – Cal Bike

2 – Weighted alt box step ups (53/35) 1 DB

3 – SDHP (75/55)

4 – Box Jump Overs (24/20)
Score is total reps

Accesory

Metcon (No Measure)

3 Rounds

-Accumulate 45sec chin above bar hang

-Pike handstand walks around the box (once around the box each way)

-20 alternating pistols (scale: bands, boxes or add weight for counter balance)

*Rest as needed