ARFC 1.9.20

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

Bench Press 5-2-5-2

5’s should be done with 85%, 2’s should be done with 90%. If you had a chance to do this last week aim to increase load for all sets by a small margin (2.5-5lbs).

Bench Press (1×2)

Metcon

20102 (AMRAP – Rounds and Reps)

12 min AMRAP:

30 Alternating Db Snatches

10 Cal Bike

30 alternating goblet lunges

10 Cal Bike

L3- 50/35

L2- 35/25

L1- A weight to allow snatches done in 1-2 sets each round.

EXTRA CREDIT

*To be done outside of class.

Summer bodies are made in the winter!

SUMMER READY 2020

Core

13 min steady:

1:00 weighted plank

:30 hollow rocks or hold hollow position

15 V-Ups

10 Db side bends each side heavy

Upper

4 rounds:

10 strict pull-Ups

:30 chin over bar hold

15 Diamond pushups

:30 1″ off ground or bench push-up hold

Conditioning

3 rounds:

15 Jumping goblet squats

15 Burpees

15 Kb Swings

ARFC 1.8.20

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

Kalsu (Time)

For Time:

100 Thrusters, 135# / 95#

*Perform 5 Burpees Every Minute on the Minute*
In honor of LT Robert James Kalsu (April 13, 1945 – July 21, 1970)
To learn more about Kalsu click here
*30 min CAP

Scale barbell weight and/or burpee reps to 2 reps to try to finish within 30 minutes.

In honor of Bob Kalsu (1945-1970), who was an All-American tackle at the University of Oklahoma in 1967. He entered the army to fulfill his ROTC obligation in 1969. He served as a Second Lieutenant with Battery C, 2nd Battalion, 11th Artillery, 101st Airborne Division in the Vietnam War. He was killed in action on July 21, 1970 by mortar fire near the Ashau Valley.

ARFC 1.7.20

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

Deadlift 3×5

70-75% of 1Rm for these make them challenging but pretty far away from your max. Shoot for the same weight throughout all sets and reps.

Deadlift (3×5)

Metcon

191231 (Time)

3 Rounds For Time:

400m Run

10 Hang Power cleans

5 Muscle Ups

L3- 155/105

L2- 115/80

L1- A weight that allows for challenging sets of 4-6 reps at a time on cleans.

ARFC 1.6.20

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

Metcon

Baseline (Time)

For Time:

500m Row

40 Air Squats

30 Ab Mat Sit-Ups

20 Push-ups

10 Pull-ups

Core

Ab Burner (AMRAP – Rounds and Reps)

9 min AMRAP

10 leg lifts over DB (side to side)

10 Heel taps on DB

10 Side to Side Tucks Around DB

Happy Birthday Marika

Announcements

Warren HS Debate Team Fundraiser Jan 11th 10-Noon

Alamo Ranch Fit Club – Functional Fitness

Marika (Time)

With a partner (31 min CAP):

Cash in – 1989m Row

then 8 rounds

1 Bear Complex (95/65) (power clean/front squat/ push press/back squat/push press)

4 Deadlifts

19 Wall Balls (20/14)

8 T2B

9 Burpee Over Bar

31 Slam Balls (20/15)

Cash out – 1630m Row
DOB 1/4/1989

31 years old

ARFC 1.3.2020

Announcements

Warren HS Debate Team Fundraiser Jan 11th 10-Noon

Alamo Ranch Fit Club – Functional Fitness

Warm-up

Strength

Bench Press 5-2-5-2-5

5’s should be done with 70-80%, 2’s should be done with about 90%.

Final 5 should be near or at 5 RM.

If you do not have a 5RM, may work to it instead.

Bench Press (1×5)

Metcon

191226 (Time)

4 rounds:

30 Push-Ups

15 Hang Power Cleans

15 Front Squats

L3- 115/95

L2- 95/65

L1- A weight that allows for sets of 15 unbroken reps both exercises in the first round or two

HAPPY NEW YEAR ATHLETES!

Announcements

Warren HS Debate Team Fundraiser Jan 11th 10-Noon

Alamo Ranch Fit Club – Functional Fitness

Warm-up

Core

3 rounds:

10 AbMat Sit-ups w/ Plate 25/15#

10 Russian Twists w/ Plate 25/15#

Metcon

2020 (Time)

FOR TIME:

2020 m Row

then

10-9-8-7-6-5-4-3-2-1 reps:

Deadlifts

Box Jumps

L3 – 225/155 and 30″/24″ box

L2 – 185/135 and 24″/20″ box

L1 – 50% of 1RM deadlift or any weight you can do 15 reps unbroken. Box steps