7.31.19

Announcements

ARFC is turning ONE! To celebrate our one year anniversary, we are celebrating with a FREE community workout on Saturday August 3rd @10am. This workout is open to everyone. There will also be vendors onsite such as Outside the Box selling apparel and gear and Lion Fit Foods sampling their meal prep. Make plans to celebrate with us!

Alamo Ranch Fit Club – ARFC Teen Fit

Strict Press (5×5)

Metcon (AMRAP – Reps)

5 rounds for max reps:

30 sec KB lunge

30 sec russian KBS

30 sec goblet squat

30 sec rest

ARFC 7.31.19

Announcements

ARFC is turning ONE! To celebrate our one year anniversary, we are celebrating with a FREE community workout on Saturday August 3rd @10am. This workout is open to everyone. There will also be vendors onsite such as Outside the Box selling apparel and gear and Lion Fit Foods sampling their meal prep. Make plans to celebrate with us!

Alamo Ranch Fit Club – Functional Fitness

Warm-up

Strength

Tempo Clean Deadlift 7 sets of 1

Tempo: 7 seconds Up, 7 Seconds Down

Set 1: 40%

Set 2: 45%

Set 3: 50%

Set 4: 55%

Sets 5-7: 60%

The goal is to maintain the tempo, not to get heavy.

Percentage is based off 1 RM Clean.

Rest as needed between sets.

Metcon

Ninja Turtle (Time)

5 Rounds, Every 4 Minutes:

3/2 BMU

6 T2B

9 DL (RX 205/145) (RX+ 225/155)

Cal Bike (RX 12/9) (RX+ 15/12)

*Score is slowest of the 5 intervals

ARFC 7.30.19

Announcements

ARFC is turning ONE! To celebrate our one year anniversary, we are celebrating with a FREE community workout on Saturday August 3rd @10am. This workout is open to everyone. There will also be vendors onsite such as Outside the Box selling apparel and gear and Lion Fit Foods sampling their meal prep. Make plans to celebrate with us!

Alamo Ranch Fit Club – Functional Fitness

Warm-up

Metcon

Kelly Rowland (Time)

For Time:

50/35 Cal Row

3 Rounds of “Kelly”

50/35 Cal Row
1 Round of Kelly:

400m Run

30 Box Jumps (24/20)

30 Wallballs (20/14)

Midline

3 Rounds not for time:

1 minute D-Ball Hold (sand bag or KB front rack hold)

20 GHDs (weighted situps or strict t2b)

Rest 2 min between sets

D-ball: hug the ball high on the body and aim to keep a straight line from head to toe.

GHD: fire the quads by driving the knees down to assist you in sitting up.

7.29.19

Announcements

ARFC is turning ONE! To celebrate our one year anniversary, we are celebrating with a FREE community workout on Saturday August 3rd @10am. This workout is open to everyone. There will also be vendors onsite such as Outside the Box selling apparel and gear and Lion Fit Foods sampling their meal prep. Make plans to celebrate with us!

Alamo Ranch Fit Club – ARFC Teen Fit

Back Squat (5×5)

Metcon (AMRAP – Rounds and Reps)

20 amrap

5 ring rows

10 push-ups

15 air squats

100m run

ARFC 7.29.19

Announcements

ARFC is turning ONE! To celebrate our one year anniversary, we are celebrating with a FREE community workout on Saturday August 3rd @10am. This workout is open to everyone. There will also be vendors onsite such as Outside the Box selling apparel and gear and Lion Fit Foods sampling their meal prep. Make plans to celebrate with us!

Alamo Ranch Fit Club – Functional Fitness

Warm-up

Skill

Movement prep with empty barbell:

20 sec dip position hold

15 sec dip overhead hold

10 pausing dips (1 sec)

5 receiving position strict presses

Strict Press from Push Jerk Receiving Position

For Quality:

3 sets of 5

STIMULUS: Light weight

FOCUS: keep tight midline, and straight bar path

Strength

Push Jerk – from the rack

Every 2 minutes x 5 sets:

3 Push Jerks

Set 1: 60%

Set 2: 65%

Set 3: 70%

Set 4: 70$

Set 5: 70%

Push Jerk

Beef Jerky (AMRAP – Rounds and Reps)

12 AMRAP

21 KBS (53/35)

14 KB Reverse Lunges

7 Push Jerks (RX 135/95) (RX+155/105)

Metcon

#squadWOD

Announcements

ARFC is turning ONE! To celebrate our one year anniversary, we are celebrating with a FREE community workout on Saturday August 3rd @10am. This workout is open to everyone. There will also be vendors onsite such as Outside the Box selling apparel and gear and Lion Fit Foods sampling their meal prep. Make plans to celebrate with us!

Alamo Ranch Fit Club – Functional Fitness

Not A Barbell In Sight… (Time)

With a Partner:

200 DU (while partner does WB toe taps)

50 pull-ups (while partner hangs from bar)

75 hand release push-ups (while partner holds plank)

100 air squats (while partner holds wall sit)

75 alternating lunges (while partner holds plate OH 35/25)

50 ab mat sit-ups (while partner holds superman)

200 DU (while partner does WB toe taps)

ARFC 7.26.19

Announcements

ARFC is turning ONE! To celebrate our one year anniversary, we are celebrating with a FREE community workout on Saturday August 3rd @10am. This workout is open to everyone. There will also be vendors onsite such as Outside the Box selling apparel and gear and Lion Fit Foods sampling their meal prep. Make plans to celebrate with us!

Alamo Ranch Fit Club – Functional Fitness

Warm-up

Metcon

Hop Scotch (Time)

5 Rounds for Time:

10 Power Snatches (95/65)

10 Box Jump Overs (24/20)

Odd Object Conditioning

Not For Time:

Length of turf and back Sled Push – light load

30 Ab mat situps

30 Glute Bridges

Length of turf and back Sled Push – moderate load

20 weighted ab mat situps

20 weighted glute bridges

Length of turf and back Sled Push – heavy load

10 heavier weighted ab mat situps

10 heavier weighted glute bridge

ARFC 7.25.19

Announcements

ARFC is turning ONE! To celebrate our one year anniversary, we are celebrating with a FREE community workout on Saturday August 3rd @10am. This workout is open to everyone. There will also be vendors onsite such as Outside the Box selling apparel and gear and Lion Fit Foods sampling their meal prep. Make plans to celebrate with us!

Alamo Ranch Fit Club – Functional Fitness

Warm-up

300 (Time)

10 Rounds

10 Cal Bike

10 Cal SKi

10 Cal Row

Extended Cool Down/Open Gym for Remainder of Time

7.24.19

Announcements

ARFC is turning ONE! To celebrate our one year anniversary, we are celebrating with a FREE community workout on Saturday August 3rd @10am. This workout is open to everyone. There will also be vendors onsite such as Outside the Box selling apparel and gear and Lion Fit Foods sampling their meal prep. Make plans to celebrate with us!

Alamo Ranch Fit Club – ARFC Teen Fit

Metcon (AMRAP – Rounds and Reps)

15 AMRAP

30 Single Unders

8 burpees to plate

100m overhead plate carry

10 air squats holding plate

ARFC 7.24.19

Announcements

ARFC is turning ONE! To celebrate our one year anniversary, we are celebrating with a FREE community workout on Saturday August 3rd @10am. This workout is open to everyone. There will also be vendors onsite such as Outside the Box selling apparel and gear and Lion Fit Foods sampling their meal prep. Make plans to celebrate with us!

Alamo Ranch Fit Club – Functional Fitness

Warm-up

Body Armor

5 Rounds

5 DB strict press Right Arm

5 DB strict press Left Arm

then

3 Rounds

7 DB push press Right Arm

7 DB push press Left Arm

Build to a heavy weight but focus more on position and movement over loading. We want this to bolster overhead strengths versus potentially ingrain poor habits.

Metcon

Trail Blazer (Time)

3 Rounds For Time:

800m Run

80 DU (x3 singles or x2 penguins)

21 Push Press (RX 95/65) (RX+ 115/85)