ARFC 1.20.2020

Alamo Ranch Fit Club – Functional Fitness

Warm-up

Strength

Back Squat

5×5 @ 70%

Same weight for all sets and reps

Back Squat (5×5)

Metcon

MFT #1904 (Time)

3 Rounds For Time

300m Run

25 Pull-ups

20 DB Goblet Lunges (50/35)
Bike 600m instead of running.

#squadWOD

Alamo Ranch Fit Club – Functional Fitness

Jared Made It (Time)

Partner up for time

1 works one rest

Complete triplet before moving on

25-20-15-10-5

Cal bike

Deadlifts

Box jump overs

lvl 3: 225/185

lvl 2: 185/135

lvl 1: 135/95

15-12-9-6-3

HSPU (push ups x3-45/36/27/18/9)

Thrusters

Burpee over bar

lvl 3: 95/75

lvl 2: 75/55

lvl 1: 55/35

5-4-3-2-1

Muscle ups (pull ups x3)

Clean and jerk

100s of meters on rower or ski erg

lvl 3: 175/125

lvl 2: 155/105

lvl 1: heaviest weight for singles

ARFC 1.17.20

Announcements

Happy Birthday Yvonne!

Alamo Ranch Fit Club – Functional Fitness

Warm-up

Strength

Find a 1RM Hang Squat Clean

Hang Squat Clean (1×1)

Metcon

Scary-Go-Round (Time)

Every 4 Minutes (5 rounds) 20minutes

11 Burpee Box Jumps 24/20″

9 Clean and Jerk 135/95lbs

6/4 Muscle Ups

*If you do not complete the work within 4 minutes, start at the top on the next set but reduce reps to 9, 7, 4/2 in order to have a rest period.
Muscle up scale includes banded muscle-up, or 4 pull-ups followed by 4 dips

ARFC 1.16.2020

Alamo Ranch Fit Club – Functional Fitness

Warm-up

Strength

Back Squat – based off the 1RM found on Monday. If you were not here Monday, find 1RM, otherwise stick to percentages.

5 @ 70%

4 @ 80%

3 @ 85%

Back Squat

Metcon

MFT #1901 – Interval (AMRAP – Reps)

4 min AMRAP

75′ HS Walk

25 Box Jump Overs 24/20

MAX rep alternating DB Snatch (50/35) in remaining time

REST 2 minutes

4 min AMRAP

25 Box Jump Overs

25 alternating DB Snatch

MAX distance HS walk in remaining time (5′ = 1 rep)

REST 2 minutes

4 min AMRAP

25 alternating DB snatch

75′ HS walk

MAX rep box jump overs in remaining time

*Score is total reps

*Scale for HS walk is 1 min of HS walk practice or a 1 minute HS hold.

ARFC 1.15.2020

Alamo Ranch Fit Club – Functional Fitness

Warm-up

Metcon

Forrest Pump (Time)

FOR TIME (30 min CAP)

45/35 Cal Row

18 T2B

18 Strict HSPU

15 T2B

15 Strict HSPU

12 T2B

12 Strict HSPU

45/35 Cal Row

12 T2B

12 HSPU

15 T2B

15 HSPU

18 T2B

18 HSPU

45/35 Cal Row


ARFC 1.14.2020

Alamo Ranch Fit Club – Functional Fitness

Warm-up

Metcon

Helluride (Distance)

On a Rower, meet the following distances at the required time until you fail to meet the required distance. Do not stop if you meet a distance early. Keep going until you fail to meet a check point.

900m/800m at 4:00

1800m/1600m at 8:00

2700m/2400m at 12:00

3600m/3200m at 16:00

4500m/4000m at 20:00

5400m/4800m at 23:00

6300m/5600m at 26:00

7200m/6400m at 29:00

8100m/7200m at 32:00

9000m/8000m at 35:00

Reach each checkpoint at or below total time listed.

*Score is total meters you reach once you fail to meet a time domain.

**Once you fail to meet the required distance, you may begin on the Accessory pieces.
Distance on left is for males.

Distance on right for females

Athletes may also do this on the Ski Erg.

Accesory

For Completion not for time

3×1:00 Plate Pinch AHAP (as heavy as possible)

4×15 V Ups

5×1:00 Wall Sits

EXTRA CREDIT

SUMMER READY 2020

*to be done outside of class

Lower

12 minutes steady:

10 front foot elevated split squat each leg

10 Barbell good mornings

:30 Goblet lunge hold knee 1″ off ground each leg, heavy

Chest

4 rounds:

10 plate pinch press

10 DB floor press wide elbows slow tempo

10 wide push-Ups

Conditioning

3 rounds:

20 Burpees

20 DB hang Power cleans

ARFC 1.13.2020

Alamo Ranch Fit Club – Functional Fitness

Warm-up

Strength

1RM Back Squat

Back Squat (1×1)

Metcon

MFT #1897 (AMRAP – Rounds and Reps)

16 minute AMRAP

10 Power Snatch

10 GHD Sit Ups*

60 Double Unders**

L3 – 95/65

L2 – 75/55

L1 – 45/35

*weighted ab mat sit-ups

**x3 singles or 1 minute DU practice



1.12.20

Alamo Ranch Fit Club – Open Gym

Accesory

3×10 Back Rack Lunges

4×16 Seated Alternating DB Curls, 8 Per Side

5x:20-:30 GHD Hold Body Parallel w/ground

Strength

Pause Power Position Hang Squat Clean 6×3

Then

Find a 1RM Hang Squat Clean

Hang Squat Clean (1×1)

Metcon

The Chief (AMRAP – Rounds)

Max rounds in 3 minutes of:

3 Power Cleans, 135#/95#

6 Push-ups

9 Squats

Rest 1-minute.

Repeat for a total of 5 cycles

Warren High School Debate Team Fundraiser

Announcements

Warren HS Debate Team Fundraiser Jan 11th 10-Noon. Workout will be a 10 min AMRAP. Running heats every 15 minutes. All donations benefit the team.

Alamo Ranch Fit Club – Functional Fitness

Warren High School Debate Team Fundraiser (AMRAP – Rounds and Reps)

10 minute AMRAP (As Many Rounds & Reps as Possible)

7 Hanging Knee Raises

7 Slam Balls

7 Push-ups

7 Ab Mat sit-ups

7 Cal Row


ARFC 1.10.20

Announcements

Warren HS Debate Team Fundraiser Jan 11th 10-Noon. Workout will be a 10 min AMRAP. Running heats every 15 minutes. All donations benefit the team.

Alamo Ranch Fit Club – Functional Fitness

Warm-up

Strength

On a 20 minute clock, build to a 1 RM Clean & Jerk

Clean and Jerk (1×1)

Metcon

200103 (Time)

3 ROUNDS FOR TIME

10 Power Clean

10 Shoulder to Overhead

L3 – 155/105

L2 – 115/75

L1 – 95/65, or weight that is challenging but can get 5 solid reps of S2O each round.