ARFC 12.13.19

Alamo Ranch Fit Club – Functional Fitness

Warm-up

Strength

8 EMOM

3 Hang Squat Snatch

Hang Squat Snatch


Metcon

191206 (Time)

FOR TIME:

30/21 Cal Row

30 KB Snatch (53/35)

20/14 Cal Row

20 KB Snatch

10/7 Cal Row

10 KB Snatch

ARFC 12.12.19

Alamo Ranch Fit Club – Functional Fitness

Warm-up

Strength

Push Press and GHD *Superset

Push Press

5-5-5-5-5

GHD

10-10-10-10-10

*Perform 5 Push Press then 10 GHD etc.

**May increase weight on the push press

Push Press

Metcon

191205 (Time)

FOR TIME (15 min CAP):

75-60-45-30-15

Air Squats to target

5-4-3-2-1

Rope Climb

ARFC 12.11.19

Alamo Ranch Fit Club – Functional Fitness

Warm-up

Strength

Work to heavy set of 3 for the day.

What you can hold on to for 3 / NOT a drop and reset.

Deadlift (1×3)

Metcon

191204 (4 Rounds for reps)

Perform the following AMRAP 4 times with a 1 min rest in between each time.

3 min AMRAP

3 Power Snatch (105/75)

6 Push-ups

15 DU
Coaches, 15 min on the clock

ARFC 12.10.19

Alamo Ranch Fit Club – Functional Fitness

Warm-up

STRENGTH/SKILL

Work up to a heavy Turkish Get up, each arm

Enter weight in Wodify that you completed on both arms

Turkish Get Up

Metcon

191203 (Time)

FOR TIME:

30 Box Jumps (30″/24″)

40 Overhead Lunge with one KB (53/35)

50 T2B

40 Overhead Lunge

30 Box Jumps

ARFC 12.9.19

Alamo Ranch Fit Club – Functional Fitness

Warm-up

Strength

Work to a heavy squat clean for the day

Squat Clean (1×1)

Metcon

The Lyon (Time)

5 rounds, each for time of:

165-lb. squat cleans, 7 reps

165-lb. shoulder-to-overheads, 7 reps

7 burpee chest-to-bar pull-ups

Rest 2 minutes between rounds.

Ideally, use a pull-up bar that is 6 inches above your max reach when standing.

Post time for each round to comments.
To learn more about The Lyon click here
Female RX 115#

12 Days of Christmas WOD and White Elephant Party

Alamo Ranch Fit Club – Functional Fitness


The 12 Days of Christmas (Time)

1 Muscle-Up (C2B/Pull-up/Ring Row)

2 HSPU

3 Box Jumps

4 (One) DB Thrusters (35/20)

5 T2B

6 DB Lunges

7 Burpees

8 DB Snatch

9 Wall Balls (20/14)

10 Cal Bike, Row or Ski

11 Deadlifts (225/155)

12oz Beer Chug (Root Beer)
*Performed just like the song. So: 1, 21, 321, 4321, 54321, etc.

ARFC 12.6.19

Announcements

12 Days of Christmas WOD & white elephant TOMORROW at 10am!!! Be there!

Alamo Ranch Fit Club – Functional Fitness

Warm-up

Core

4 rounds:

15 Lying Leg Raises

10 GHD Hip Extensions

Metcon

191125 PJ (Time)

For Time:

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

Power Cleans (135/95)

Push Jerks

Box Jumps (24/20″)
*17 min CAP

ARFC 12.5.19

Announcements

Mark your calendars! 12 Days of Christmas WOD and White Elephant will be Saturday December 7th at 10am. Come in your best ugly sweater or Christmas gear. And stay after the workout for a fun White Elephant exchange.

Alamo Ranch Fit Club – Functional Fitness

Warm-up

Strength

Squat Clean

Work to heavy set of 2

Squat Clean (1×2)

Metcon

191129 (AMRAP – Rounds and Reps)

18 minute AMRAP:

20 Goblet Squats (44/26)

2 Turkish Getups

20/15 Cal Bike

2 Turkish Getup

ARFC 12.4.19

Announcements

Mark your calendars! 12 Days of Christmas WOD and White Elephant will be Saturday December 7th at 10am. Come in your best ugly sweater or Christmas gear. And stay after the workout for a fun White Elephant exchange.

Alamo Ranch Fit Club – Functional Fitness

Warm-up

Strength

Sumo Deadlift:

work to moderate set of 8

Sumo Deadlift

Metcon

191127 (AMRAP – Reps)

15 minute EMOM (4 Rounds):

1 = 20 Wall Balls (20/14)

2 = 20 Abmat Sit-ups

3 = Max Double Unders

4 = Rest

Score = Double Unders

ARFC 12.3.19

Announcements

Mark your calendars! 12 Days of Christmas WOD and White Elephant will be Saturday December 7th at 10am. Come in your best ugly sweater or Christmas gear. And stay after the workout for a fun White Elephant exchange.

Alamo Ranch Fit Club – Functional Fitness

Warm-up

Strength

Front Squat

5×3 @ 80%

Front Squat (5×3)

Metcon

191126 (AMRAP – Rounds and Reps)

17 min AMRAP:

Buy in = 1000m Row

then

10 Russian KBS (70/53)

20 Push-ups

30 Lunges