ARFC 6.1.20

Alamo Ranch Fit Club – Functional Fitness

Baseline (Time)

For Time:

500m Row

40 Air Squats

30 Ab Mat Sit-Ups

20 Push-ups

10 Pull-ups

ARFC 3.27.20

Announcements

Happy 1 year as an ARFC athlete Jesse A!

Alamo Ranch Fit Club – Functional Fitness

Metcon

Metcon (4 Rounds for time)

40:00 Clock

@0:00

3 rounds:

15 HSPU

15 Pullups

@10:00

50-40-30-20-10 DU

10-8-6-4-2 C2B

@20:00

3 rounds:

15 HSPU

15 Pullups

@30:00

50-40-30-20-10 DU

10-8-6-4-2 C2B
All HSPU and pull-up movements should be done in 1-2 sets for the duration of the workout.

The DU should be done unbroken.

ARFC 3.26.20

Announcements

Happy 1 year as an ARFC athlete Mirta!
Happy 1 year as an ARFC athlete Yvonne!

Alamo Ranch Fit Club – Functional Fitness

Metcon

Metcon (Time)

1 Mile Run

1 Mile Ruck (30/20)

1 Mile Run

1 Mile Ruck (30/20)

**Read the notes for scaling**
Today is meant to be a long metcon. That being said this should not be longer than 50 minutes at most!

If you are not used to running or rucking you should not do this as prescribed, it will tear you up.

If you do this as prescribed you are looking for about an 8 minute pace on the 1 mile runs, and a 12 minute pace on the 1 mile rucks.

To scale down you can shorten the distance, but do not go below 800 meters for each. If running is pushing it for you, do a run/jog, then a shorter recovery walk for about the same amount of time, then another run followed by another recovery walk.

ARFC 3.25.20

Alamo Ranch Fit Club – Functional Fitness

Strength

Lynne (AMRAP – Reps)

5 Rounds for Max Reps of:
Bodyweight Bench Press
Pull-ups
This should be done strict for the pull-ups

Metcon

Metcon (4 Rounds for time)

2 Sets:

50′ OH Walking Lunge 115/85

25 T2B

50′ HS Walk

Rest 3:00

50′ OH Walking Lunge 115/85

25 GHD

50′ HS Walk

Rest 3:00

Target Time: 6:30

Time Cap: 9:00
– The lunges should be 25′ unbroken

– T2B should be 2-3 sets

– HS Walk should be 25′ segments

– GHDs should be unbroken

ARFC 2.24.20

Announcements

Happy Birthday Grant!

Alamo Ranch Fit Club – Functional Fitness

Strength

Deadlift

Every 2:30 for 10 min

Deadlift

Set 1 – 5@ 75%

Set 2 – 4 @ 85%

Set 3 – 3 @ 95%

Set 4 – Max reps @95%

** These percentages are based off your 3RM

Metcon

Metcon (Time)

6 Rounds:

18/15 Cal AAB

14 Wallballs 20/14

7 Power Cleans 185/135

Target Time: 18:00

Time Cap: 24:00
– Cal AAB should be done in ~1 – 1:15

– Wallballs should be unbroken the entire time

– Cleans should be steady singles, about 1 rep every 6-10 seconds

ARFC 2.23.20

Alamo Ranch Fit Club – Functional Fitness

Strength

Clean and Jerk Complex

10 min E2MOM

1 Hang Clean + 2 Front Squat + 2 Split Jerk

Metcon

Metcon (Time)

3 rounds:

15/12 Cal AAB

15 Back Squat @135/95

Rest 5:00

Target Time: 5:00

Time Cap: 8:00

Metcon (Time)

3 rounds:

15/12 Cal AAB

15 Lateral burpees over bar

Rest 5:00

Target Time: 5:00

Time Cap: 8:00

Metcon (Time)

3 rounds:

15/12 Cal AAB

15 Back Squat @135/95

Target Time: 5:00

Time Cap: 8:00

ARFC 3.20.20

Alamo Ranch Fit Club – Functional Fitness

Warm-up

Warm-up (No Measure)

2 Rounds:

10 Glute bridges

10 Hi/Low planks

10 Inchworms

10 Ring row

10 DB press

Strength

Deadlift

Every 2:30 for 10:00

Set 1 – 4 @70%

Set 2 – 4 @ 80%

Set 3 – 4 @ 90%

Set 4 – Max Reps @ 90%

Metcon

Metcon (AMRAP – Rounds and Reps)

20:00 AMRAP

20/15 Cal AAB

50 Air squats

100′ SA DB OH Walking Lunge (50 ea. side) (50/35)

Target Rounds: 5+

Minimum Rounds: 3+
Notes:

* AAB should be a hard pace

* Air squats ideally unbroken

* Lunges should be done in 25’ segments, switching arms at 50’

ARFC 3.19.20

Alamo Ranch Fit Club – Functional Fitness

Warm-up

Warm-up (No Measure)

2 Rounds:

10 KB DL

10 KB DLHP

10 Goblet Squat

10 Upside down KB Press

3 Min clean drills:

10 Dip to shrug

10 Dip to high pull

10 Muscle Clean

10 Power Clean

10 Squat Clean

Strength

Clean and Jerk Complex

E2MOM

1 Complex

Complex consists of:

1 High hang clean

1 Low hang clean

1 Front squat

1 Jerk (push or split)
* Complete entire complex without putting the bar down

* Build in weight over the course of the sets

* We are focusing more on positioning and technique than going heavy

* Use the high/low hang to work on triple extension, and the jerk to focus on the receiving position

Metcon

Metcon (Time)

15-12-9

Front Squat (115/85)

Burpee over bar

Rest 2:00

15-12-9

Cal Row

Burpee over bar

Rest 2:00

15-12-9

Cal Row

Front Squat

* times are per couplet

Target Time: 5:00

Time Cap: 7:00
Notes:

* Front squats are done in 1-2 sets

* Burpees should be an aggressive pace

* Row is a moderate pace

Record your time including rest

ARFC 3.18.20

Announcements

Happy Birthday Chris!
Happy Birthday Jenn!

Alamo Ranch Fit Club – Functional Fitness

Warm-up

Warm-up (No Measure)

2 Rounds:

10 Ring rows

10 Scap pulls

10 Opposite arm/leg upside down KB press

10 Side plank w/ rotation

10 inchworm

10 jumping squats

Strength

Pull-ups

Every 2:30 for 10:00

Set 1 – 60%

Set 2-3 – 70%

Set 3 – Max Reps

Notes:

The percentages for the pull progressions are referring to your initial number for your max tester. I.e. if your max set starting this cycle was 10 reps, you will do 6 reps for set 1, 7 for sets 2-3, and max reps for set 4.

Metcon

Metcon (Time)

7 Rounds for time:

7 SHPSU

15 KB Swings 70/44

50′ Unilateral OH Carry ea. side

Target Time: 18:00

Time Cap: 22:00
Notes:

* All movements should be done in 1-2 sets at most.

* Focus on posture and engaging the core during the OH carry

ARFC 3.17.20

Alamo Ranch Fit Club – Functional Fitness

Warm-up

Warm-up (No Measure)

2 Rounds:

7 Cal AAB

10 Inchworms

10 Cossack squats

10 Hi to low plank

10 Lunge w/ sampson stretch

Metcon

Metcon (Time)

For Time:

3 Rounds:

1000m run

40 Slam balls (20/12)

30 GHD

20 Cal AAB

Target Time: 30:00

Time Cap: 42:00
Notes:

* Run should be ~5:00.

* The slam balls should be done in at a steady pace

* The GHD should be unbroken. Ensure you are maintaining a neutral spine in the bottom, sub for roman chair sit up if necessary.

* 20 Cal AAB should be an aggressive pace and done in less than 1:30