Category: W.O.D.

Announcements

Super Bowl & Poker Party Feb 2 @ 3pm! bring your friends and family for food, games and of course the game. RSVP to alamoranchfitclub@gmail.com

Alamo Ranch Fit Club – Functional Fitness

Warm-up

Strength

Back Squat

3×3 @ 85%

*same weight across all sets and reps

Back Squat (3×3)

Metcon

MFT #1911 (Time)

4 Rounds

5 C2B

5 Hang Squat Cleans

Rest 3:00

3 Rounds

10 C2B

10 Hang Squat Cleans

Rest 3:00

2 Rounds

15 C2B

15 Hang Squat Cleans

weight decreases as reps increase

L3 – 165/115, 135/95, 115/75

L2 – 135/95, 115/75, 95/55

L1 – 115/75, 95/55, 75/35
*22 min CAP

Alamo Ranch Fit Club – Functional Fitness

Metcon (AMRAP – Rounds and Reps)

30 min AMRAP Teams of 2:

10 KB Front Rack Walking Lunge

5 Single Arm KB Push Press (Right)

5 Single Arm KB Push Press (Left)

5 Burpees over KB

*partners must go tit for tat every round – meaning Partner 1 works all the way through and then Partner 2 works all the way through.
1 KB only

L3 – 53/35

L2 – 44/26

L1 – 35/18

Announcements

Valentine Massacre competition practice Friday at 6:30pm. Meet in the front of the gym.

Alamo Ranch Fit Club – Functional Fitness

Warm-up

Strength

12 E2MOM (every 2 min on the min)

3 Hang Squat Clean @70% of your 1RM

Hang Squat Clean (6×3)

Metcon

MFT #1909 (Time)

8 Rounds For Time (*25 min CAP)

15/12 Cal Ski

10 barbell front rack lunge

5 C2B

L3 – 115/75

L2 – 95/65

L1 – 75/55
Target Time: 15-21 minutes

If not enough Ski Erg, use Rower

Announcements

Valentine Massacre competition practice Friday at 6:30pm. Meet in the front of the gym.

Alamo Ranch Fit Club – Functional Fitness

Warm-up

Strength

Back Squat

4×4 @80%

*same weight across all reps and sets

Back Squat (4×4)

Metcon

MFT #1908 (AMRAP – Rounds and Reps)

15 AMRAP

10 burpees to touch bar

15 S2O

20 T2B

l3 – 135/95

l2 – 95/65

l1 – 75/55

Alamo Ranch Fit Club – Functional Fitness

Warm-up

Skill

Rope Climb practice

Metcon

MFT #1906 (Time)

FOR TIME:

20 DU

16 HSPU

8 Rope Climbs

40 DU

16 HSPU

6 Rope Climbs

60 DU

16 HSPU

4 Rope Climbs

80 DU

16 HSPU

2 Rope Climbs
Target Time: 14-20 minutes

DU scale – x3 single unders

HSPU – from box, seated DB strict press

Rope climb – for every 1 rope climb, do 2 burpee pull-ups

EXTRA CREDIT

SUMMER READY 2020

Abs

4 rounds:

12 V-Ups

12 hanging knee raises

Conditioning

40-30-20-10

Mountain Climbers

Jump Squats

Alamo Ranch Fit Club – Functional Fitness

Warm-up

Strength

Every 4:00 for 12:00

9 Touch and Go Power Snatch

*Focus on form, not on getting heavy

Metcon

Thank You, May I Have Another? (AMRAP – Rounds and Reps)

2 min AMRAP x 4

10 Thrusters

3 Ring dips

Rest 2 min between AMRAPs

L3 – 95/65

L2 – 75/55

L1 – 45/35
Target Score: 2+ rounds each interval

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.

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

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

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.