ARFC 9.30.19

Alamo Ranch Fit Club – Functional Fitness

Warm-up

2 Steady Rounds

1 min Bike

20 Alt Jumping Lunges

20 Banded Good Morning

Clean Complex

Misfit Clean Complex 2.0 (Weight)

Find 1RM

Power Clean

Hang Power Clean

Squat Clean

Hang Squat Clean

Split Jerk

Metcon

MFT #1808 (Time)

FOR TIME:

30 Hang Power Cleans

50 Wallballs 20/14lbs

Run 400m

50 Wallballs

30 Hang Power Cleans

14 Minute Cap
Hang Power Clean – 50% of your 1 RM

#squadWOD

Alamo Ranch Fit Club – Functional Fitness

Metcon (AMRAP – Rounds and Reps)

30 min. AMRAP

Teams of 2

60 Lateral Burpees Over Bar

30 OHS (95/65)

15 KBS (53/35)

5 Sandbag or D-Ball or Med Ball Over Shoulder

*may split work however you’d like.

ARFC 9.27.19

Announcements

Mark your calendars! Sept 28th & 29th we have 5 teams competing at Duality 2019. We would love to have a huge ARFC presence supporting our athletes!

Alamo Ranch Fit Club – Functional Fitness

Warm-up

8 min on the clock:

40 sec Wall Sit

20 lateral band steps

15 pulls on the rower

10 light Wall Balls

Metcon

Crossfit Games Open 19.1 (AMRAP – Rounds and Reps)

15 AMRAP

19 wall balls (20/14)

19 cal row
Scaled 14/10

Core

MAX Weighted Plank (Time)

15 min clock

With a partner 3 MAX time attempts of weighted plank (35/25)

You go/ I go format.

Enter longest time held in plank into Wodify

ARFC 9.26.19

Announcements

Mark your calendars! Sept 28th & 29th we have 5 teams competing at Duality 2019. We would love to have a huge ARFC presence supporting our athletes!

Alamo Ranch Fit Club – Functional Fitness

Warm-up

Strength

Work up to a new 1RM!

Deadlift (1×1)

Metcon

Metcon (AMRAP – Reps)

10 min AMRAP

2,4,6,8,10,12, etc.

KBS

Squat Clean

Rest 2 min

3 min AMRAP

Max effort Strict HSPU or seated strict DB press
Pick KB and barbell weight that you can do unbroken reps for the entire 10 mins


ARFC 9.25.19

Announcements

Mark your calendars! Sept 28th & 29th we have 5 teams competing at Duality 2019. We would love to have a huge ARFC presence supporting our athletes!

Alamo Ranch Fit Club – Functional Fitness

Warm-up

2 rounds:

• 30 sec Spiderman Lunge Right

• 30 sec Spiderman Lunge Left

• 30 sec Squat Hold

• 30 sec Straddle Stretch

2 rounds:

• 10 m Duck Walk

• 10 m Walking Lunges

• 10 Mountain Climbers

Clean Technique

Every :90 X 6

Row :30 @ 80%

-Right into

3*2*1 Power cleans (HEAVY)

*Perform 3 reps for 1st 2 sets

*Perform 2 reps for 2nd 2 sets

*Perform 1 rep for 3rd 2 sets

Strength

Front Squat

4×6

May increase weight each set if proper form maintained. Enter final set into wodify.

Front Squat

Metcon

Step Up (AMRAP – Reps)

10 min for MAX reps:

Lateral Box Step ups (20″)

ARFC 9.24.19

Announcements

Mark your calendars! Sept 28th & 29th we have 5 teams competing at Duality 2019. We would love to have a huge ARFC presence supporting our athletes!

Alamo Ranch Fit Club – Functional Fitness

Warm-up

2 rounds:

• 30 sec Pec T Stretch Right

• 30 sec Pec T Stretch Left

• 30 sec Couch Stretch Right

• 30 sec Couch Stretch Left

• 30 sec Pike Stretch

• 30 sec Straddle Stretch

Strength

12 min EMOM

Min 1) 8-10 Pendlay row

Min 2) 8-10 hammer curls

Min 3) 8-10 Seated strict press

Metcon

Metcon (Time)

For Time

30 DU

15 Burpee to plate (45/25)

60 DU

300 ft Overhead plate carry

90 DU

60 Plate Goblet squat

60 DU

300 Ft Overhead plate carry

30 DU

15 Plate Devil press
X3 Single Unders

ARFC 9.23.19

Announcements

Mark your calendars! Sept 28th & 29th we have 5 teams competing at Duality 2019. We would love to have a huge ARFC presence supporting our athletes!

Alamo Ranch Fit Club – Functional Fitness

Warm-up

2 rounds:

• 30 sec Spiderman Lunge Right

• 30 sec Spiderman Lunge Left

• 30 sec Couch Stretch Right

• 30 sec Couch Stretch Left

2 rounds:

• 10 Walking Lunges

• 10 Jumping Jacks

• 10 Mountain Climbers

• 10 Air Squats

Cardio

Cal Bike Test (Time)

For Time

60/40 Cal Bike

Metcon

Metcon (Time)

5 Rounds for time (16 min CAP)

8 DB hang clean and SPLIT Jerk (right) (50/35)*

8 DB Suitcase walking lunge

Run 3 times down and back on track or 300m row

8 Db hang clean and SPLIT Jerk (left)*

8 DB Suitcase walking lunge
*Must be split jerks today and lead foot is opposite foot of arm Db is in.

ARFC 9.21.19

Announcements

Mark your calendars! Sept 28th & 29th we have 5 teams competing at Duality 2019. We would love to have a huge ARFC presence supporting our athletes!

Alamo Ranch Fit Club – Functional Fitness

Metcon (Time)

Teams of 2

5 Rounds For Time

10 Squat Clean Thrusters (75/55)

20 Burpee Box Jump Overs (24/20)

30 GHD Sit-Ups (sub MB sit-ups)

40 DU (120 singles)

*split reps however you’d like, one person works at a time.

ARFC 9.20.19

Announcements

Mark your calendars! Sept 28th & 29th we have 5 teams competing at Duality 2019. We would love to have a huge ARFC presence supporting our athletes!

Alamo Ranch Fit Club – Functional Fitness

Warm-up

2 rounds:

• 150 m Row

• 15 Air Squats

3 rounds:

• 30 sec Box Stretch Right

• 30 sec Box Stretch Left

• 30 sec Couch Stretch Right

• 30 sec Couch Stretch Left

2 rounds:

• 10 Jumping Jacks

• 10 Romanian Deadlifts (45/35)

• 10 Barbell Thrusters (45/35)

Strength

Deload week focusing on form

Back Squats

• 5 reps at 40% of 1RM

• 5 reps at 45% of 1RM

• 5 reps at 50% of 1RM

Strict Press

• 5 reps at 40% of 1RM

• 5 reps at 45% of 1RM

• 5 reps at 50% of 1RR

Metcon

Metcon (Time)

10 Rounds For Time:

5 Shoulder-to-Overhead (75/55)

5 Power Snatch

5 Bar-facing Burpees

ARFC 9.19.19

Announcements

Mark your calendars! Sept 28th & 29th we have 5 teams competing at Duality 2019. We would love to have a huge ARFC presence supporting our athletes!

Alamo Ranch Fit Club – Functional Fitness

Warm-up

Core

3 Rounds for Quality:

15 Hollow Rocks

18 Empty Barbell Good Mornings

21 GHD Hip Extensions

Metcon

Metcon (AMRAP – Reps)

5 ROUNDS:

1 Minute Goblet Squats (53/35)

1 Minute Hang Power Clean (95/65)

1 Minute Cal Bike (sub rower if needed)

1 Minute REST