ARFC 9.12.19

Alamo Ranch Fit Club – Functional Fitness

Stretch

2 rounds:

• 30 sec Box Stretch Right

• 30 sec Box Stretch Left

• 30 sec Goblet Squat Hold

• 30 sec Pike Stretch

• 30 sec Straddle Stretch

• 30 sec Goblet Squat Hold

Warm-up

100 DU

Strength

Strict Press (3×5)

75% of 5 rep max

Back Squat (2×5)

75% of 5 rep max

Metcon

Metcon (Time)

40-30-20-10

Ab Mat Sit-ups

Thrusters
Stimulus is Cardio. Pick a Thruster weight that you can do 15-20 reps unbroken each time.

9/11 Memorial WOD

Alamo Ranch Fit Club – Functional Fitness

9/11 Memorial WOD (Time)

FOR TIME

2001m Row

then

11 Box Jumps (24″/20″)

11 Thrusters (#115/75)

11 Burpee Chest to Bar Pull-ups

11 Hang Power Snatch

11 Handstand Push-ups

11 Kettlebell Swings (53/35)

11 Toes to Bar

11 Deadlifts

11 Push Jerk


ARFC 9.10.19

Alamo Ranch Fit Club – Functional Fitness

Stretch

2 rounds

• 30 sec Couch Stretch Right

• 30 sec Couch Stretch Left

• 30 sec Squat Hold

• 30 sec Straddle Stretch

Warm-up

2 rounds:

• 10 Front-to-back Leg Swings /leg

• 10 Side-to-side Leg Swings /leg

• 10 PVC Passthroughs

• 10 PVC Good Mornings

Strength

10 min E2MOM

5-4-3-2-1 Cleans (power or squat)

5-4-3-2-1 Jerks (push or split)

From 0:00-2:00 complete 5 Cleans then 5 Jerks. Increase weight. From 2:00-4:00 complete 4 Cleans then 4 Jerks. Increase weight and continue pattern.

Metcon

Metcon (AMRAP – Reps)

10 E2MOM

15 Power Snatches(75/55)

MAX C2B
Score is number of C2B

ARFC 9.9.19

Alamo Ranch Fit Club – Functional Fitness

Stretch

2 rounds:

• 10 Front-to-back Leg Swings /leg

• 10 Side-to-side Leg Swings /leg

• 10 PVC Passthroughs

• 10 PVC Good Mornings

• 10 PVC Overhead Squats

Warm-up

2 rounds:

• 10 m Sprint Backwards

• 10 m Sprint Forward­­

• 10 m High Knees

• 10 m Butt Kicks

• 10 m Bear Crawls

• 10 m Walking Lunges

Strength

Front Rack Lunge (5×4)

This is a Reverse Lunge! Pick a moderate weight to use for all 5 sets.

Perform six ring dips after each set

Metcon

Metcon (Time)

4 rounds for time:

25 T2B

50 DU

15 Power Cleans (95/65)
Pick scales where you will finish in the 12-15 minute range.

DU scale = x3 singles or x2 penguins

#squadWOD

Alamo Ranch Fit Club – Functional Fitness

Metcon (AMRAP – Rounds and Reps)

30 minute AMRAP with a partner

50 cal bike

50 ab mats

50 cal row

50 ab mats

50 cal ski

400m Farmer Carry (one partner carries but both walk together, may switch whenever)
One works one rests except for Farmers Carry where both athletes walk and one carries the KBs.

Suggest KB weight – 53s/35s

ARFC 9.6.19

Alamo Ranch Fit Club – Functional Fitness

Stretch

2 rounds:

• 30 sec Couch Stretch Right

• 30 sec Couch Stretch Left

• 30 sec Goblet Squat Hold light KB

• 30 sec Pike Stretch

• 30 sec Straddle Stretch

• 30 sec Goblet Squat Hold light KB

Warm-up

2 rounds:

• 10 cal Bike

• 10 Wall Balls 14/10

Strength

10 min to test for 5 rep Strict Press then

10 min to test for 5 rep Back Squat.

20 min TOTAL

Strict Press (1×5)

Test for new 5 rep max

Back Squat (1×5)

Test for new 5 rep max

Metcon

Metcon (AMRAP – Reps)

10 min AMRAP

2 Dumbbell Hang Clean and Jerk (50/35)

2 Box Jumps (30/24″)

4 Dumbbell Hang Clean and Jerk

4 Box Jumps

6 Dumbbell Hang Clean and Jerk

6 Box Jumps

… continue +2 rep pattern until time is up.
Score is total reps

ARFC 9.5.19

Alamo Ranch Fit Club – Functional Fitness

Warm-up

Metcon

Fish Out of Water (Time)

FOR TIME

2K Row

Directly Into 10 Rounds:

3 Power Cleans (Scaled 95/65)(RX 135/95) (RX+175/115)

6 Pushups

9 Air squats
This is a repeat from 7.1.19 so try and set a personal PR if you completed this workout before!

Extended Cool Down/Open Gym for Remainder of Time

ARFC 9.4.19

Alamo Ranch Fit Club – Functional Fitness

Warm-up

Midline

3 rounds, not for time:

5 strict T2B

15 sec chin over pull-up bar hold

30 sec hollow hold

45 sec overhead squat hold (use weight you can hold the entire time, PVC is fine!)

Metcon

Big Bird (AMRAP – Rounds and Reps)

18 min AMRAP

20 DB Snatch (50/35) – 1 DB

15/12 Cal Bike

20 Single DB Box Step-ups (24/20)

6/3 BMU
Pick DB weight that you can complete snatches and step-ups with 1 break max each round.

For snatches, alternate hands each rep.

For step-up, hold DB however but alternate legs each rep.

Scale for BMU is 15 C2B per round.

ARFC 9.3.19

Alamo Ranch Fit Club – Functional Fitness

Warm-up

Strength

Stamina Squats

Alternating on the minute x 12 (6 rounds)

3 Front Squats

6 Back Squats

75% of 3RM Back Squat

*Only use one weight throughout

Stamina Squats

Metcon

Saved by the Barbell (3 Rounds for reps)

3 rounds for MAX reps:

1 min Burpee

1 min Wall Ball (20/14)

1 min Deadlift (115/75)

1 min MedBall Sit-up

1 min Hang Clean

1 min Rest

LABOR DAY #squadWOD

Alamo Ranch Fit Club – Functional Fitness

Metcon

Labor Day #squadWOD (3 Rounds for reps)

With A Partner Complete:

10 min AMRAP

5 Pull-ups

5 Burpees

*One partner works one partner rests

-Rest 1 Minute-

10 min AMRAP

15 Ab Mat Sit-Ups

15 Push-ups

*One partner works one partner rests

-Rest 2 Minutes-

17 min AMRAP

60 DL (RX 95/65) (RX+ 135/95)

300 Single Unders

60 Front Squats

300 Single Unders

60 Push Press

300 Single Unders

In remaining time: Max Clean and Jerks

*One partner works one partner rests
*Enter total number of reps completed as a team for each AMRAP into Wodify. It will total all 3 together for your final score.