ARFC 8.19.19 – Sled Dog Week 8

Alamo Ranch Fit Club – Functional Fitness

Warm-up

Strength

Stamina Squats

Alternating on the minute x 12 (6 rounds)

2 Front Squats

4 Back Squats

78% of 3RM Back Squat

*Only use one weight throughout

Stamina Squats

Do not change the sets and reps. Just enter the weight used.

Metcon

Dirty Water (Time)

For Time:

100 DU (150 singles / 125 penguins)

800m Run (800m Ski or 60/45 Cal Bike)

60/45 Cal Row

#squadWOD

Alamo Ranch Fit Club – Functional Fitness

Metcon (Calories)

Teams of 2

30 AMRAP

55 Deadlift (225/155)

55 Pull-Ups (banded or ring rows )

55 DB S2OH (50/35) 1 DB

55 Air Squats

*While Partner 1 is working, Partner 2 is accumulating cals on the Assault Bike. **Score is total cals.

ARFC 8.16.19

Alamo Ranch Fit Club – Functional Fitness

Warm-up

Strength

Deadlift

3 reps @ 70%

1 @ 75%

3 @ 70%

1 @ 80%

3 @ 70%

1 @ 85%

Listen for two clicks today. When we setup in the bottom, pull up on the barbell without lifting it off the floor to take the slack out of the bar. The second click is on the way down. When trying to get strong we need to control the bar as much as possible. If we click the bar off the ground instead of slamming we are using more muscles .

Deadlift

Metcon

Hangnail (AMRAP – Rounds and Reps)

16 min AMRAP

30 Dumbbell Hang Clean and Jerks (50/35)

25/18 Calorie Bike

20 Lateral Barbell Burpees

15 Deadlifts (245/165)
Using 1 DB, switch hands every 5 reps.

Repeat workout from February 5, 2019

8.16.19

Alamo Ranch Fit Club – ARFC Teen Fit

Warm-up

On a rower have athletes row and try to hit exactly 150m. For however many meters over or under 150m they achieve, the athletes will perform a burpee.

Repeat x4

Metcon (Time)

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

Knee to chest

Cal Bike

KBS

Active Recovery

Alamo Ranch Fit Club – Functional Fitness

Metcon (No Measure)

40 minute Bike

Every 5 minutes (8 sets):

5 strict pull-ups

100′ single arm KB Farmer Carry (each arm)

20 sec Hollow Hold

Stimulus: conversational pace on the bike.

ARFC 8.14.19

Alamo Ranch Fit Club – Functional Fitness

Warm-up

Clean Technique

On the 1:30 x 5 sets:

Pausing Clean Pull

Low-hang Squat Clean

Front Squat

This 3 movement complex is designed to be completed without dropping the bar. Weight should be light to maintain excellent technique.

Sets: 50%, 53%, 56%, 59%, 62% of 1RM

For the Pausing Clean Pull, pause 1 second just off the ground and 1 second at knee level.

Metcon

IHOP (AMRAP – Rounds and Reps)

15 min AMRAP

60 DU

30/24 Cal Row

5 Power Cleans (135/95)

5 Hang Squat Cleans

5 Squat Clean
Scale to moderate weight about 50-55% of 1RM Clean. Looking to complete 3+ rounds

ARFC 8.13.19

Alamo Ranch Fit Club – Functional Fitness

Warm-up

Strength

20 minutes total to build to heavy set of 3 Strict Press then heavy set of 3 Bench Press

Strict Press

Bench Press

Metcon

Swole Cycle (AMRAP – Reps)

8 Rounds of 20 seconds On / 10 seconds Off

Strict Pull-ups

Cal Bike

Strict HSPU

Cal Bike

Tabata style. Complete all 8 rounds at pull-ups before moving to 8 rounds of Cal Bike and so on…

Score is total reps

Choose pullup and hspu variations that allow at least 5 reps during the 20 seconds.

SUBSTITUTIONS:

Banded strict pull-ups or ring rows

HSPU w/feet on box or Double DB strict press
Coaches use Tabata setting on clock. 16 minutes total (4 at each movement).

ARFC 8.12.19 – Sled Dog Week 7

Alamo Ranch Fit Club – Functional Fitness

Warm-up

Strength

Stamina Squats

Alternating on the minute x 12 (6 rounds)

2 Front Squats

4 Back Squats

75% of 1RM Back Squat

*Only use one weight throughout

Stamina Squats

Do not change the sets and reps. Just enter the weight used.

Metcon

Hit and Run (Time)

3 Rounds:

400m Run

12 DB Power Snatches (RX 50/35) (RX+70/50)

21 Single DB Squats
*DB power snatch alternate each rep

**If unable to run sub:

500m Row

28/20 Cal Bike

#squadWOD

Alamo Ranch Fit Club – Functional Fitness

31 Heroes (Team Version) (AMRAP – Rounds and Reps)

Teams of 2:

31 min AMRAP

8 Thrusters (95/65)

6 Rope Climbs

11 Box Jumps (24/20)

*One works through the movements, the other does 400m med ball run.

**If unable to run, complete one of the following:

500m row

28/20 Cal Bike

***Rope climb scales:

2:1 seated rope pulls

3:1 strict pull-ups

5:1 pull-ups

ARFC 8.9.19

Alamo Ranch Fit Club – Functional Fitness

Warm-up

Strength

10-Rep Touch & Go Power Clean

Working on barbell cycling today, building to a heavy 10-Rep Touch & Go Power Clean. You are allowed to pause in the front rack and at the hips, but not on the ground. Cycling heavier weights for high reps will prime you to string together smaller sets of 3 once we get to “Blockbuster.”

Complete 3-5 sets of 5-7 reps at lighter weights to build to your working set.

Movement focus: Use your legs! A power clean is still a power clean as long as it is above parallel. Use all the space you have, especially during those last few reps. Instead of jumping the feet wide, drop underneath the bar and receive it in a quarter squat with the legs.

Power Clean (1×10)

Metcon

Blockbuster (3 Rounds for reps)

5 min AMRAP

Buy-in: 35/25 Cal Bike

Max Rounds of “The Chief” (RX 115/85) (RX+ 135/95)

Rest 5 minutes

5 min AMRAP

Buy-in: 25/18 Cal Bike

Max Rounds of ” The Chief” (RX 135/95) (RX+ 155/105)

Rest 5 minutes

5 min AMRAP

Buy-in: 15/10 Cal Bike

Max Rounds of “The Chief” (RX 155/105) (RX+ 175/125)

*The Chief = 1 Round is 3 Power Cleans, 6 Push-ups, 9 Air squats.
Weights: 1st bar weight you can cycle 12+ reps. 2nd bar weight you can cycle 6+ reps. 3rd bar weight you can cycle 3+ reps.

Choose a push-up variation you can complete unbroken.

To scale the cal bike, cap your assault bike calories at 2:30, 2:00 and 1:30 respectively.

Substitution for cal bike is 50/35, 35/25, 20/15 cal Row.