#squadWOD

Alamo Ranch Fit Club – Functional Fitness

Buzz Lightyear (Time)

Teams of 3, 30min Cap

3 Rounds

400m Team Run

50 burpee over bar

9 Rope Climbs

Directly into

21 Clean and Jerks (115/85)

21 Clean and Jerks (135/95)

21 Clean and Jerks (155/105)

21 Clean and Jerks (185/125)

21 Clean and Jerks (205/135)

6.28.19

Alamo Ranch Fit Club – ARFC Teen Fit

Metcon (Time)

FOR Time with a partner

50 cal row

50 k2e

50 air squat to med ball

50 push-ups

100 single unders

ARFC 6.28.19

Alamo Ranch Fit Club – Functional Fitness

Warm-up

Strength

Hang Clean and Jerk

On the 1:30 x 7 sets:

30 DU

2 Hang Squat Cleans

1 Split Jerk

Set #1 – 60%

Set #2 – 65%

Set #3 – 70%

Set #4 – 75%

Set #5+6+7 – Build to a moderate for the day.

*Being a de-load week, we are not looking to push past 83%. Complex is intended to be completed unbroken.

Metcon

Sicko Mode (Time)

FOR TIME:

21/15 Cal Row

21/15 Cal Bike

15/12 Cal Row

15/12 Cal Bike

9 Cal Row

9 Cal Bike

Directly Into

21 Hang Clusters (Scaled 65/45) (RX 95/65) (RX+ 115/85)
Hang Cluster=Hang Squat Clean Thruster

Find a pace you can aggressively hold without ever slowing down.

6.27.19

Alamo Ranch Fit Club – Competitors

Metcon (Time)

5 RFT

20 cal bike

20 cal ski

30 DU

Metcon (Time)

3 RFT

15 DL 135/85

15 HC

15 PP

2 RC

Metcon (AMRAP – Rounds and Reps)

15 AMRAP

20 cal row

15 HSPU

10 PS 115/75

5 BMU/C2B

6.26.19

Alamo Ranch Fit Club – ARFC Teen Fit

Bench Press (5×5)

Metcon (No Measure)

20 (30 sec work/30 sec rest)

1- Sled Push

2 – Russian twist with slam ball

3 – Wall sit with slam ball on lap

4 – Burpees

5 – Plank

ARFC 6.26.19

Alamo Ranch Fit Club – Functional Fitness

Warm-up

Strength

PAUSING Overhead Squat – from the rack

7 sets of 1 Rep

In each, there are 4 pauses, each for a single second.

Pause #1 – 1/4 of the way down (quarter squat)

Pause #2 – Halfway down (parallel)

Pause #3 – Absolute bottom of squat

Pause #4 – Halfway up (parallel)

Set #1 – 40% of 1RM OHS

Set #2 – 45%

Set #3 – 50%

Set #4 – 55%

Sets #5+6+7 – 60%

Overhead Squat

Metcon

Nancy (Time)

5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#

ARFC 6.25.19

Alamo Ranch Fit Club – Functional Fitness

Warm-up

Hang Power Clean Complex

On the 1:30 x 5 Sets

Set #1 – 50% of 1 RM Clean

Set #2 – 55% of 1 RM Clean

Set #3+4+5 – 60% of 1 RM Clean

Coaches Note:

Hang Clean High Pull – “hide your knuckles” is a cue that can be helpful for keeping the bar close. Rotate the knuckles forward over the bar towards the ground which will help us find a better scarecrow position.

1 Hang Clean Pull + 1 Hang Clean High Pull + 2 Hang Power Cleans

Metcon

Water Break (3 Rounds for reps)

4 min AMRAP

27 Hang Power Cleans (95/65)

27 Lateral Burpees Over the Rower

27/21 Cal Row

REST 4 minutes

4 min AMRAP

21 Hang Power Cleans (115/85)

21 Lateral Burpees Over the Rower

21/15 Cal Row

REST 4 minutes

4 min AMRAP

15 Hang Power Cleans (135/95)

15 Lateral Burpees Over the Rower

15/12 Cal Row
Score is number of reps per round. Wodify will calculate the final total of reps.

Teen Fit

Announcements

UPDATED DATE!! Nutrition day is this THURSDAY June 27. Ee will not be doing a workout. Instead, each class time there will be a nutrition seminar. We encourage everyone to attend. If you have questions speak with a coach!

Alamo Ranch Fit Club – ARFC Teen Fit

Metcon (No Measure)

Deck of Cards 30min CAP

Ace 200m run

Diamond – pushups

Clubs – Goblet Squat

Spades – K2E

Hearts – Box Steps

ARFC 6.24.19

Announcements

UPDATED DATE!! Nutrition day is this THURSDAY June 27. Ee will not be doing a workout. Instead, each class time there will be a nutrition seminar. We encourage everyone to attend. If you have questions speak with a coach!

Alamo Ranch Fit Club – Functional Fitness

Warm-up

Strength

5 sets:

1 Tempo Pausing Front Squat

1 Front Squat

Tempo: 5 sec negative, 3 second pause in bottom. Regular stand.

Set #1 – 60% of 1 RM Front Squat

Set #2 – 65%

Sets #3+4+5 – 70%

Front Squat

Metcon

Jack Daniels (Time)

FOR TIME:

1000m Run

50 Thrusters (RX 45/35) (RX+ 65/45)

30 C2B