ARFC 7.9.19

Alamo Ranch Fit Club – Functional Fitness

Warm-up

Midline

On the Minute x 9 (3 Rounds):

Minute 1 – Strict T2B

Minute 2 – GHD static Hold – Belly Up (supine)

Minute 3 – Banded Good Mornings

*On all movements, we are not tracking a score or rep count. Moving for technique and sound movement, and not for intensity. 2-3 sets in each minute fits very well.

Metcon

Run DMC (Time)

4 Rounds for Time:

200m Run

8 BMU

200m Run

12 DB Power Snatches (70/50)

Cool Down

7.9.19

Alamo Ranch Fit Club – Competitors

Metcon (No Measure)

A. Every 90 sec for 9 minutes (6 sets)

Power Clean+Jerk Dip+Jerk

Sets 1-2 @ 70% of 1RM PC

Sets 3-4 @ 75% of 1RM PC

Sets 5-6 @ 80% of 1RM PC

B. “DeHart”

4 AMRAP

1 PC 135/95

1 Thruster

1 S2O

C. Not For Time

1 min Light Row + 60% of Max Reps HSPU

1 min Light Row + 50′ HS walk

1 min Light Row + 50% of Max Reps HSPU

1 min Light Row + 50′ HS Walk

1 min Light Row + 40% of Max Reps HSPU

1 min Light Row + 50′ HS Walk

D. Run DMC

4 Rounds

200m Run

4-3-2-1 RC

200m Run

7 Devil Press (50s/35s)

7.8.9

Alamo Ranch Fit Club – ARFC Teen Fit

Bench Press (3×5)

Metcon (Time)

FOR TIME

50 push-ups

50 K2E

50 ab mat situps

50 cal bike

ARFC 7.8.19

Alamo Ranch Fit Club – Functional Fitness

Warm-up

Strength

Stamina Squats

Alternating “On the Minute” x 12 (6 Rounds)

Odd Minutes – 3 Front Squats

Even Minutes – 6 Back Squats

Barbell – 63% of 3 Rep Max Back Squat

*or a 3% increase from last weeks weight (for most this will be adding 5-10lbs), and as a refresher, USE ONLY ONE WEIGHT FOR ALL THE LIFTS. Enter that one weight into wodify.

Stamina Squats

Do not change the sets and reps. We are just wanting to see the weight you used across all sets and reps for this complex.

Metcon

Elizabeth (Time)

21-15-9

Clean, 135# / 95#

Ring Dips
***SQUAT CLEANS

We are looking for a weight you can squat clean 12+ reps unbroken when you are fresh.

Scale for Ring Dips is using a band or dips from a box or bench.

Invictus 7.8.9

Alamo Ranch Fit Club – Competitors

Metcon (No Measure)

Dynamic Mobility, Activation and Warm-Up

T-Spine Pulse on Bench x 60 seconds

and then …

Deep Squat Progressions x 5 reps

Banded Pass Thrus in a Squat x 15 reps

and then …

Two sets of:

Incline Dumbbell Y, T, W x 5 reps

Scap Push-Ups x 10 reps

Rest as needed

A.

Every minute, on the minute, for 3 minutes (3 sets):

Snatch Press from Receiving Position x 5 reps

Build over the course of the three sets.

Followed by….

Every 75 seconds, for 5 minutes (4 sets):

Snatch Push Press + Overhead Squat x 1 rep

Building in weight, but don’t go heavier than you can comfortably and safely bring back down to your back rack.

B.

Every 90 seconds, for 9 minutes (6 sets):

Power Snatch + Hang Squat Snatch x 1 rep

*Sets 1-2 @ 65% of 1-RM Power Snatch

*Sets 3-4 @ 70% of 1-RM Power Snatch

*Sets 5-6 @ 75% of 1-RM Power Snatch

C.

Every 2 minutes, for 10 minutes (5 sets):

Tempo Back Squat @ 32X1

*Set 1 – 3 reps @ 65% of 1-RM

*Set 2 – 2 reps @ 70%

*Set 3 – 2 reps @ 75%

*Set 4 – 1 rep @ 80% (50+: 1 rep @ 78%)

*Set 5 – 1 rep @ 82.5% (50+: 1 rep @ 80%)

Followed by…

One set of:

Back Squat x 3 reps @ 82.5% (50+: 3 reps @ 80%)

(no tempo prescription)

D.

35-54:

Against a 3 minute clock, complete for max reps:

50 Double-Unders*

15 Chest-to-Bar Pull-Ups

20/24″ Burpee Box Jump-Overs x Max Reps

Rest 3 minutes; repeat for three sets.

*If you don’t have double-unders then you can do 100 single-unders or, if you have a some double-unders, then devote 60 seconds to getting as many double-unders as possible*

Additional Session (Please add this session in if you have the time and/or your body can handle a little more volume)

Every 3 minutes, for 30 minutes (10 sets) for max calories:

30 seconds of Assault Bike

Note results for all ten sets and look for inconsistencies and critical drop off.

Accesory

WARMUP:

3 Sets

30sec Superman hold

10 Tall Kneeling Landmine Twist/side

5/leg Split Stance Dumbbell RDL 3010

Rest as needed between sets

A) BACK SQUAT

31X1; 2.2.2; (3 sets of 2 with 15sec break between each with bar on rack for total of 6); rest 2-3mins x 3 sets

*This form of set prescription is called a cluster set. The cluster of 2’s yields a total of 6 reps per set.

B1) KETTLEBELL FRONT RACK FRONT FOOT ELEVATED SPLIT SQUAT

2-4″ step; 2121; 4-6/leg; rest 60sec x 3 sets

B2) SINGLE ARM FARMERS CARRY

30m/arm; rest 60sec x 3 sets

*Do not lean to one side. Attempt to stay vertical and control your steps.

C1) SEMI SUPINATED STRICT RING PULL UP

21X2; 3-5reps; rest 60sec x 3 sets

*Use assistance as needed and hold the pause this week longer at the top

C2) SINGLE LEG RING PLANK

30-40sec/leg unbroken; rest 60sec x 3

D) 3-4 SETS – FOR QUALITY

15 Hammer Curls 1010

20sec L-Sit on Parallettes

*If you have time and you are moving efficiently in these two movements then continue to 4 sets!

#squadWOD

Alamo Ranch Fit Club – Functional Fitness

Partner Nail Biter (AMRAP – Reps)

7 Rounds

1 min T2B

1 min Power Snatches (75/55)

1 min Thrusters

1 min Cal Bike

1 min Rest
One works, one rests.

ARFC 7.5.19

Alamo Ranch Fit Club – Functional Fitness

Warm-up

Strength

Stamina Squats – High Repetition (Time)

4 Rounds:

9 Back Squats – 70% of 3RM Back Squat

*In this stamina squat session, we are moving for time. Rest as needed between sets.
If athlete does not have a 3RM, they can work to a 3RM instead of this stamina piece as we will need that number in the weeks to come.

Back Squat (1×3)

Metcon

Encore (Time)

3 Rounds

40/30 Cal Row

20 burpee to plate

10 tire flips

7.5.19

Alamo Ranch Fit Club – ARFC Teen Fit

Metcon (AMRAP – Rounds and Reps)

25 min AMRAP

200m Run

10 strict press

200m run

10 front squats

200m run

10 deadlifts

The 4th of July

Alamo Ranch Fit Club – Functional Fitness

1775 (AMRAP – Rounds and Reps)

60 AMRAP with a Partner

17 Power Cleans 135/95

75 Air Squats

Strip bar. Partner A takes bar 200m. Partner B takes one bumper plate 200m. Partner A takes other bumper plate 200m.
Divide power clean and air squat reps however

ARFC 7.3.19

Announcements

Only 1 class on the 4th of July at 10am. Come in your best red, white and blue outfit and stay after for some volleyball, drinks and snacks!

Alamo Ranch Fit Club – Functional Fitness

Warm-up

Oly

Barbell Cycling – Snatch

On the 2:30 x 5 sets

3 Position Power Snatch

3 Position Squat Snatch

Barbell load 55% of 1rm Snatch

This complex involves a total of 6 reps:

1 High Hang Power Snatch (pocket-level)

1 Hang Power Snatch (knee-level)

1 Power Snatch (from the floor)

1 High Hang Squat Snatch (pocket-level)

1 Hang Squat Snatch (knee-level)

1 Squat Snatch (from the floor)

This is the first iteration of this complex, and we will be repeating so, upping our percentage from today’s 55%. It is designed to be on the lighter side, so that we can work on our cycling positions and speed on the bar.

Snatch

Metcon

Leg Work (Time)

On the 4 minutes x 5 rounds:

9 Box Jump Overs (30/24)

12 DB Front Squats (50s/35s)

12/9 Cal Bike

Score is slowest round of the five.