ARFC 1.31.2020

Announcements

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!

Alamo Ranch Fit Club – Functional Fitness

Warm-up

Metcon

Metcon (AMRAP – Rounds and Reps)

20 min AMRAP

25/20 cal ski, row, bike

50 air squats to target

25 hand release pushups

ARFC 1.30.2020

Announcements

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!

Alamo Ranch Fit Club – Functional Fitness

Warm-up

Strength

Back Squat

5×5 @72.5%

*same weight across all sets and reps

Back Squat (5×5)

Metcon

MFT #1915 (Time)

3 Rounds For Time:

24 KBS (53/35)

30 Wallballs (20/14)

1 minute REST

ARFC 1.29.2020

Announcements

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

Alamo Ranch Fit Club – Functional Fitness

Warm-up

Metcon

MFT #1913 (Time)

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

ARFC 1.28.2020

Announcements

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

Alamo Ranch Fit Club – Functional Fitness

Warm-up

5 min AMRAP

10 Hang Power Cleans

20 DU

30 sec dead hang

Metcon

DT (Time)

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

EXTRA CREDIT

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#

ARFC 1.27.2020

Announcements

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

Alamo Ranch Fit Club – Functional Fitness

Warm-up

Strength

Back Squat

3×3 @ 85%

*same weight across all sets and reps

Back Squat (3×3)

Metcon

MFT #1911 (Time)

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

#squadWOD

Alamo Ranch Fit Club – Functional Fitness

Metcon (AMRAP – Rounds and Reps)

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

ARFC 1.24.2020

Announcements

Valentine Massacre competition practice Friday at 6:30pm. Meet in the front of the gym.

Alamo Ranch Fit Club – Functional Fitness

Warm-up

Strength

12 E2MOM (every 2 min on the min)

3 Hang Squat Clean @70% of your 1RM

Hang Squat Clean (6×3)

Metcon

MFT #1909 (Time)

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

ARFC 1.23.2020

Announcements

Valentine Massacre competition practice Friday at 6:30pm. Meet in the front of the gym.

Alamo Ranch Fit Club – Functional Fitness

Warm-up

Strength

Back Squat

4×4 @80%

*same weight across all reps and sets

Back Squat (4×4)

Metcon

MFT #1908 (AMRAP – Rounds and Reps)

15 AMRAP

10 burpees to touch bar

15 S2O

20 T2B

l3 – 135/95

l2 – 95/65

l1 – 75/55

ARFC 1.22.2020

Alamo Ranch Fit Club – Functional Fitness

Warm-up

Skill

Rope Climb practice

Metcon

MFT #1906 (Time)

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

EXTRA CREDIT

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

ARFC 1.21.2020

Alamo Ranch Fit Club – Functional Fitness

Warm-up

Strength

Every 4:00 for 12:00

9 Touch and Go Power Snatch

*Focus on form, not on getting heavy

Metcon

Thank You, May I Have Another? (AMRAP – Rounds and Reps)

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