#squadWOD

Alamo Ranch Fit Club – Functional Fitness

Metcon (Time)

Teams of 2:

5 Rounds for time:

30 Box Jump Overs (24/20)

20 Deadlift (225/155)

25 Burpee over bar

*400m Partner MB(14/10) Run BETWEEN every round.

ARFC 6.14.19

Alamo Ranch Fit Club – Functional Fitness

Warm-up

Strength

Back Squat

5 @ 60%

3 @ 70%

5 @ 60%

3 @ 75%

5 @ 60%

3 @ 80%

*rest between sets

Back Squat

Metcon

Metcon (AMRAP – Rounds and Reps)

12 minute AMRAP

3 Ring Muscle Ups/ 3 Burpee Pull Ups

6 HSPU

12 Air Squats

ARFC 6.13.19

Announcements

Nutrition day is coming! On Thursday June 20 we will not be doing a workout. Instead, each class time there will be a nutrition seminar. We encourage everyone to attend. If you have questions speak with a coach!

Alamo Ranch Fit Club – Functional Fitness

Warm-up

3 Rounds:

45 sec Row

15 Banded good mornings

10 lunge w/ twist over leg

5 Inchworms

Metcon

Metcon (Time)

FOR TIME

120 DU

100m Farmer’s Carry (70/53)

400m Run

90 DU

100m Farmer’s Carry

300m Run

60 DU

100m Farmer’s Carry

200m Run

30 DU

100m Farmer’s Carry

100m Run

Accesory

If time left over, complete 3 Rounds or get as much done until the end of class:

3 Rounds

6-8 Bent Over DB/KB Row @31X1 per arm

8-10 Bicep Curls @2020

20 banded tricep extensions with a pause at the bottom

ARFC 6.12.19

Announcements

Nutrition day is coming! On Thursday June 20 we will not be doing a workout. Instead, each class time there will be a nutrition seminar. We encourage everyone to attend. If you have questions speak with a coach!

Alamo Ranch Fit Club – Functional Fitness

Warm-up

2 Rounds:

200m Run

5 Deadlifts w/ empty bar

5 Push Press w/ empty bar

5 Good Morning w/ empty bar

20 Mountain climbers

10 Kip swings

Oly

Every 2 minutes for 5 Sets (AKA 10 E2MOM)

2 Power Cleans + 3 Jerks (Push or Split)

*Start at 65-70% & Build across sets

2 Power Cleans + 3 Jerks

Metcon

Metcon (Time)

5 RFT

10 Deadlifts (RX 185/125) (RX+225/155)

10 Burpee over Bar

10 T2B
*17 min CAP

ARFC 6.11.19

Announcements

Nutrition day is coming! On Thursday June 20 we will not be doing a workout. Instead, each class time there will be a nutrition seminar. We encourage everyone to attend. If you have questions speak with a coach!

Alamo Ranch Fit Club – Functional Fitness

Warm-up

Stretch then

5 AMRAP

6 hand release push-ups

8 air squats

10 v-ups

Cardio

Bike Intervals

8 sets

30 sec Bike @ 85-90%

30 sec REST

Metcon

Metcon (No Measure)

16 min EMOM

Min 1-4 : 2-6 Strict C2B/Pull-ups

Min 5-8: 30sec Chest Facing Handstand Hold

Min 9-12: 8-12 Pistols

Min 13-16: 30-50ft Seal Walk

ARFC 6.10.19

Announcements

Nutrition day is coming! On Thursday June 20 we will not be doing a workout. Instead, each class time there will be a nutrition seminar. We encourage everyone to attend. If you have questions speak with a coach!

Alamo Ranch Fit Club – Functional Fitness

Warm-up

2 Rounds:

5 DB windmill per side

10 DB goblet squats

20 mountain climbers

1 minute Bike or Row

Oly

Every 2 Minutes for 5 Sets (AKA 10 min E2MOM)

2 Power Snatch + 3 Overhead Squats

*Start at 65-70% & Build!

2 Power Snatch + 3 Overhead Squats

Metcon

Metcon (Time)

FOR TIME

800m Run

60 Alt DB Snatches (50/35)

30/20 Cal Bike

#squadWOD

Alamo Ranch Fit Club – Functional Fitness

Metcon (Time)

In team of three, complete the following for time;

300 Goblet squats (53/35)

300 Ab-mat sit ups

300 Push ups

300 KBS
* One partner works while one partner rests and the other partner holds a plate over their head. If the partner with the plate overhead brings it down at any point all partners must rotate. Partners must also rotate the moment the working partner decides to stop doing the work at the movement they are on.

**45min CAP

ARFC 6.7.19

Alamo Ranch Fit Club – Functional Fitness

Warm-up

2 Rounds

20 Sec Clam Shell

20 Banded Lateral Steps

10 Single Leg Glute Bridge

1 Min Pigeon/ Side

Strength

Back Squat

10-8-6-4-2 Challenging weight across all sets

Metcon

Metcon (Time)

FOR TIME

10-1

Power Snatch (RX 95/65) (RX+ 135/95)

Ring Dips (scale box dips)

ARFC 6.6.19

Announcements

Thought for the day…
Fear will either create you or destroy you.

Alamo Ranch Fit Club – Functional Fitness

Warm-up

Foam roll

Metcon

Metcon (No Measure)

3 Rounds (40 sec work/20 sec rest at each station except for #3 and #5 those are for completion)

1 – Max Cal Bike

2 – Max Glute bridge off bench

3 – 100m Plate Pinch Carry (25#s/15#s)

4 – Battle Ropes

5 – 50m KB Front Rack Carry (53s/35s) -controlled walk and breath

6 – Static D-Ball Hold (Bear Hug)


ARFC 6.5.19

Alamo Ranch Fit Club – Functional Fitness

Warm-up

Strength

Strict Press

5-7 reps every 90 seconds for 5 rounds

*stay at a challenging weight for all sets

Metcon

Metcon (AMRAP – Rounds and Reps)

9 min AMRAP

14 Med Ball Cleans (20/14)

7 Burpees

14 Wall Balls (20/14)

7 T2B