#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.
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.
Back Squat
5 @ 60%
3 @ 70%
5 @ 60%
3 @ 75%
5 @ 60%
3 @ 80%
*rest between sets
12 minute AMRAP
3 Ring Muscle Ups/ 3 Burpee Pull Ups
6 HSPU
12 Air Squats
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!
3 Rounds:
45 sec Row
15 Banded good mornings
10 lunge w/ twist over leg
5 Inchworms
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
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
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!
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
Every 2 minutes for 5 Sets (AKA 10 E2MOM)
2 Power Cleans + 3 Jerks (Push or Split)
*Start at 65-70% & Build across sets
5 RFT
10 Deadlifts (RX 185/125) (RX+225/155)
10 Burpee over Bar
10 T2B
*17 min CAP
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!
Stretch then
5 AMRAP
6 hand release push-ups
8 air squats
10 v-ups
Bike Intervals
8 sets
30 sec Bike @ 85-90%
30 sec REST
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
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!
2 Rounds:
5 DB windmill per side
10 DB goblet squats
20 mountain climbers
1 minute Bike or Row
Every 2 Minutes for 5 Sets (AKA 10 min E2MOM)
2 Power Snatch + 3 Overhead Squats
*Start at 65-70% & Build!
FOR TIME
800m Run
60 Alt DB Snatches (50/35)
30/20 Cal Bike
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
2 Rounds
20 Sec Clam Shell
20 Banded Lateral Steps
10 Single Leg Glute Bridge
1 Min Pigeon/ Side
10-8-6-4-2 Challenging weight across all sets
FOR TIME
10-1
Power Snatch (RX 95/65) (RX+ 135/95)
Ring Dips (scale box dips)
Thought for the day…
Fear will either create you or destroy you.
Foam roll
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)
5-7 reps every 90 seconds for 5 rounds
*stay at a challenging weight for all sets
9 min AMRAP
14 Med Ball Cleans (20/14)
7 Burpees
14 Wall Balls (20/14)
7 T2B
