ARFC 11.19.19

Alamo Ranch Fit Club – Functional Fitness

Warm-up

Warm-Up #2 (Jumping Jacks) (No Measure)

30 sec Jumping Jacks

30 sec Run in place

repeat x3

Banded good mornings

Penguin walk with band

Side to side walk with band

Strength

Deadlift:

3-2-2-1-1

*work to heavy for the day

Deadlift

Metcon

191112 (2 Rounds for reps)

8 minute AMRAP:

10 Pull-ups

20 Step-ups w/ Medball (20/14) (24″/20″)

Rest 4 minutes

8 minute AMRAP:

10 Burpees

20 Wall Balls (20/14)

ARFC 11.18.19

Announcements

Winter Gear pre-sale going on now. Order by Wednesday Nov 20th. Check your email for all the details.

Alamo Ranch Fit Club – Functional Fitness

Warm-up

Strength

Strict Press

5×3 @ 85% of 1 RM strict press – same weight across all sets and reps

Strict Press

Metcon

191111 (Time)

8 Rounds For Time (20 min CAP):

5 Front Squats (115/80)

10 Hand Release Push-ups

200m Run

#squadWOD

Announcements

Winter Gear pre-sale going on now. Order by Wednesday Nov 20th. Check your email for all the details.

Alamo Ranch Fit Club – Functional Fitness

Clean (AMRAP – Rounds and Reps)

25 AMRAP with a partner. One partner completes full round then switch.

5 Power Cleans 135/95

10 Walking Lunges

ARFC 11.15.19

Announcements

Winter Gear pre-sale going on now. Order by Wednesday Nov 20th. Check your email for all the details.

Alamo Ranch Fit Club – Functional Fitness

Warm-up

Metcon

Torque 191113 (AMRAP – Reps)

9 min AMRAP:

2 Alternating Dumbbell Power Snatches(50/35)

1 Lateral Burpee Over Dumbbell.

Snatches Increase by 2 Reps Per Round. Burpees Increase by 1 Per Round.

STRENGTH/SKILL

Metcon (No Measure)

Alternating Every Minute On The Minute For 14 min:

4 to 6 Strict Pull-Ups

3 to 5 Pistols Per Leg

ARFC 11.14.19

Announcements

Winter Gear pre-sale going on now. Order by Wednesday Nov 20th. Check your email for all the details.

Alamo Ranch Fit Club – Functional Fitness

Warm-up

Strength

Push-press

5×3, ascending in weight or same weight across

Push Press

Metcon

Lakewood 191112 (AMRAP – Rounds and Reps)

18 min AMRAP:

8 Clusters (95/65) *squat clean thruster, from the floor each time

9 Box Jump Overs (24/20)

10/7 cal Bike

ARFC 11.13.19

Alamo Ranch Fit Club – Functional Fitness

Warm-up

Oly

12 EMOM

1 Power Clean + 1 Hang Power Clean

*can work to heavy throughout EMOM

1 Power Clean + 1 Hang Power Clean

Metcon

Diane (Time)

21-15-9
Deadlifts, 225# / 155#
Handstand Push-ups

ARFC 11.12.19

Announcements

5am class canceled due to weather. Stay warm

Alamo Ranch Fit Club – Functional Fitness

Warm-up

Strength

Snatch Grip Deadlift 4×8

Snatch Grip Deadlift

Metcon

191105 (Time)

5 Rounds for time:

3 Ring or Bar Muscle-ups (10 Pull-ups)

30 Abmat Sit-ups

300m Run

ARFC 11.11.19

Alamo Ranch Fit Club – Functional Fitness

Warm-up

Strength

Overhead Squat

5×3

Overhead Squat

Metcon

191104 (AMRAP – Rounds and Reps)

15 Minute AMRAP:

75 Double Unders (200 Singles)

50 Air Squats

25 Burpees

#squadWOD

Alamo Ranch Fit Club – Functional Fitness

Metcon (Calories)

With a Partner

In 30 Minutes

300 Air Squats

200 Lunges

100 Superman

50 Sync Burpees

Max cal bike in remainder of time.

*One works one holds plate (45/25) on chest except during Burpees

Score is cals completed on bike

The Open 20.5

Alamo Ranch Fit Club – Functional Fitness

Crossfit Games Open 20.5 (Ages 16-54) (Time)

For time, partitioned any way:

40 muscle-ups

80-cal. row

120 wall-ball shots, 20/14 lb ball to 10 /9 ft.

Time cap: 20 min.

Crossfit Games Open 20.5 Scaled (Ages 16-54) (Time)

For time, partitioned any way:

40 chin-over-bar pull-ups

80-cal. row

120 wall-ball shots, 14/10 lb ball to 10/ 9 ft.

Time cap: 20 min.