Super Bowl & Poker Party Feb 2 @ 3pm! bring your friends and family for food, games and of course the game. RSVP to alamoranchfitclub@gmail.com
Happy 1 year as an ARFC athlete Anup!
20 min AMRAP
25/20 cal ski, row, bike
50 air squats to target
25 hand release pushups
Super Bowl & Poker Party Feb 2 @ 3pm! bring your friends and family for food, games and of course the game. RSVP to alamoranchfitclub@gmail.com
Happy Birthday Joselyne!
Back Squat
5×5 @72.5%
*same weight across all sets and reps
3 Rounds For Time:
24 KBS (53/35)
30 Wallballs (20/14)
1 minute REST
Super Bowl & Poker Party Feb 2 @ 3pm! bring your friends and family for food, games and of course the game. RSVP to alamoranchfitclub@gmail.com
FOR TIME (30 min CAP):
40 Alternating DB Snatch
25 HSPU
10 DB Facing Burpees
30 Alternating DB Snatch
20 HSPU
10 DB Facing Burpees
20 Alternating DB Snatch
15 HSPU
10 DB Facing Burpees
10 Alternating DB Snatch
10 HSPU
10 DB Facing Burpees
L3 – 50/35
L2 – 35/20
L1 – 25/15
Super Bowl & Poker Party Feb 2 @ 3pm! bring your friends and family for food, games and of course the game. RSVP to alamoranchfitclub@gmail.com
5 min AMRAP
10 Hang Power Cleans
20 DU
30 sec dead hang
5 Rounds for time:
12 Deadlifts, 155# / 105#
9 Hang Power Cleans, 155# / 105#
6 Push Jerks, 155# / 105#
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February, 20 2009
To learn more about DT click here
SUMMER READY 2020
Back
3 rounds:
5 strict pull-ups, hard (weight if needed)
5 strict pull-up moderate
5 strict pull-ups easy
:30 top of Db row hold
Abs
1:30 plank
15 Sit-Ups
10 slow eccentric leg lowers
15 sit-ups
1:30 plank
x2
Conditioning
6 rounds:
5 man-Makers
20 plate hops 45#
Super Bowl & Poker Party Feb 2 @ 3pm! bring your friends and family for food, games and of course the game. RSVP to alamoranchfitclub@gmail.com
Back Squat
3×3 @ 85%
*same weight across all sets and reps
4 Rounds
5 C2B
5 Hang Squat Cleans
Rest 3:00
3 Rounds
10 C2B
10 Hang Squat Cleans
Rest 3:00
2 Rounds
15 C2B
15 Hang Squat Cleans
weight decreases as reps increase
L3 – 165/115, 135/95, 115/75
L2 – 135/95, 115/75, 95/55
L1 – 115/75, 95/55, 75/35
*22 min CAP
30 min AMRAP Teams of 2:
10 KB Front Rack Walking Lunge
5 Single Arm KB Push Press (Right)
5 Single Arm KB Push Press (Left)
5 Burpees over KB
*partners must go tit for tat every round – meaning Partner 1 works all the way through and then Partner 2 works all the way through.
1 KB only
L3 – 53/35
L2 – 44/26
L1 – 35/18
Valentine Massacre competition practice Friday at 6:30pm. Meet in the front of the gym.
12 E2MOM (every 2 min on the min)
3 Hang Squat Clean @70% of your 1RM
8 Rounds For Time (*25 min CAP)
15/12 Cal Ski
10 barbell front rack lunge
5 C2B
L3 – 115/75
L2 – 95/65
L1 – 75/55
Target Time: 15-21 minutes
If not enough Ski Erg, use Rower
Valentine Massacre competition practice Friday at 6:30pm. Meet in the front of the gym.
Back Squat
4×4 @80%
*same weight across all reps and sets
15 AMRAP
10 burpees to touch bar
15 S2O
20 T2B
l3 – 135/95
l2 – 95/65
l1 – 75/55
Rope Climb practice
FOR TIME:
20 DU
16 HSPU
8 Rope Climbs
40 DU
16 HSPU
6 Rope Climbs
60 DU
16 HSPU
4 Rope Climbs
80 DU
16 HSPU
2 Rope Climbs
Target Time: 14-20 minutes
DU scale – x3 single unders
HSPU – from box, seated DB strict press
Rope climb – for every 1 rope climb, do 2 burpee pull-ups
SUMMER READY 2020
Abs
4 rounds:
12 V-Ups
12 hanging knee raises
Back
5 rounds:
8 Strict Pull-Ups
:30 top of Db row hold
:30 double Kb front rack hold
Conditioning
40-30-20-10
Mountain Climbers
Jump Squats
Every 4:00 for 12:00
9 Touch and Go Power Snatch
*Focus on form, not on getting heavy
2 min AMRAP x 4
10 Thrusters
3 Ring dips
Rest 2 min between AMRAPs
L3 – 95/65
L2 – 75/55
L1 – 45/35
Target Score: 2+ rounds each interval
