Category: W.O.D.

Alamo Ranch Fit Club – Functional Fitness

Warm-up

Warm-up (No Measure)

2 Rounds:

10 Jumping jacks

2 Wall walks

10 Banded squats

20′ Lateral band walk

10 Alternating scorpions

10 Side plank rotations ea. side

Strength

Front Squat

Every 2:30 for 10 min

Set 1 – 5 @ 65%

Set 2 – 5 @75%

Set 3 – 5 @85%

Set 4- Max Reps @85%

Metcon

Metcon (4 Rounds for time)

20 min clock:

@0:00

15 Pullups

100 DU

50′ HS Walk

@5:00

50′ HS Walk

100 DU

15 Pullups

@10:00

15 pullups

100 DU

50′ HS Walk

@15:00

50′ HS Walk

100 DU

15 Pullups

Target Time: 3:30

Time Cap: 4:30
Notes:

Pullups are done in sets of 7+ and < 1:00
DU are done in 1-2 sets and ~ 1:15

HS Walk is done in 25’ segments. If you do not have HS Walks scale to a wall walk or box pike with shoulder taps for ~1 min of work.

Alamo Ranch Fit Club – Functional Fitness

Metcon

Metcon (Time)

Teams of 2:

Cash In: 40 Cal AAB

3 RFT:

7 Bear Complex (135/95)

14 Thrusters

80 Wallballs (20/14)

Cash Out: 40 Cal AAB

Alamo Ranch Fit Club – Functional Fitness

Warm-up

Warm-up (No Measure)

2 Rounds:

10 Ring Rows

10 Scap Pulls

10 Kip swings

10 Inchworm

10 Jumping Squats

Strength

Pull

Every 2:30 for 10 min

Pullups

Set 1 – 50%

Set 2-3 – 60%

Set 4 – 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 5 reps for sets 1, 6 for set 2-3, and max reps for set 4.

* If you missed your 1 rep max tester or chose a movement that did not allow you 5+ reps, then scale the movement back a little to get some more volume.

Metcon

Metcon (Time)

15-12-9

Deadlift 225/155

Bar Facing Burpees

@10:00 start next metcon

Target time: 4:00

Time Cap: 8:00
Notes:

* Deadlifts should be done in sets of 5 or more.

* Burpees should be a smooth pace.

Metcon (Time)

36 Deadlifts 225/155

36 Bar Facing Burpees

Target time: 4:00

Time Cap: 8:00
Notes:

* Deadlifts should be done in sets of 5 or more.

* Burpees should be a smooth pace.

Alamo Ranch Fit Club – Functional Fitness

Warm-up

Warm-up (No Measure)

3:00 AAB Intervals

then:

3 rounds:

10 Inchworms

10 Burpees

10 Ring Rows

Metcon

Metcon (10 Rounds for time)

Every 3:30 for 35 minutes

Odd Rounds: (1,3,..)

15/12 Cal AAB

15/12 Cal Row

Even Rounds:(2,4,..)

15/12 Cal Row

15/12 Cal AAB

Target Time: 2:00

Time Cap: 3:00

* times are per couplet
Notes:

The first movement is the sprint, should be done in ~0:45 seconds, the second is a recovery pace, should be done in ~1:15

Alamo Ranch Fit Club – Functional Fitness

Warm-up

Warm-up (No Measure)

2 Rounds:

10 Inchworm

10 Banded Good Mornings

10 Shoulder taps

10 Opposite arm/leg upside down KB press

5 min Drills:

Dip to Shrug

Dip to High Pull

Muscle Clean

Push Jerk

Split Jerk

Hang Clean and Jerk

Strength

Clean and Jerk

10 min E2MOM

1 Hang Clean + 1 Power Jerk + 1 Split Jerk w/ 2 second pause in receiving position

Metcon

Metcon (Time)

For Time:

50 Wallballs (20/15)

30 Cal Ski

30 DB Snatch (50/35)

20 Box Jump Over (30/24)

10 MU

Target Time: 8:00

Time Cap 12:00
Notes:

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

* It is only one time through so it should be relatively hard.

Alamo Ranch Fit Club – Functional Fitness

Warm-up

Warm-up (No Measure)

500 m Row

3 Rounds:

10 Suitcase DL

10 Pushup to downward dog

10 Deadbugs

10 Ring Rows

Strength

Deadlift (Every 2:30 for 10 min)

Set 1 – 5 @ 65%

Set 2 – 5 @ 75%

Set 3 – 5 @ 85%

Set 4 – Max reps @85%

Metcon

Metcon (AMRAP – Rounds and Reps)

20 min AMRAP:

20/15 Cal Row

15 Bench 115/75

10 Strict Pullups

25 Pushups

10 T2B

Target Rounds: 4+

Minimum Rounds: 3+
Notes:

* The goal is to average 4-5 minutes per round

* The row is a moderate/hard effort.

* Bench/pushups should be done in 1-2 sets

* Strict pullups should be done in 1-2 sets.

* T2B should be unbroken

Announcements

Happy Birthday Clayton!
Happy Birthday Erica!
Happy 1 year as an ARFC athlete Cheryl!

Alamo Ranch Fit Club – Functional Fitness

Warm-up

Warm-up (No Measure)

6 min clock:

20 Jumping Jacks

5 inchworm w/ pushup

10 Cossack squats

10 Shoulder taps

Then:

3 rounds:

10 Goblet squats

10 DB Push Press

Metcon

Fran (Time)

21-15-9
Thrusters, 95# / 65#
Pull-ups
Target Time: 4:00

Time Cap: 8:00

Notes:

* This is our benchmark for this cycle. Prioritize technique and choosing movements that allow you to be near the target time.

* All movements should be done in no more than 2 sets. If you break more than once we did not scale something correctly.

Accesory

Metcon (Time)

80 Weighted Abmat Situps (35/20)

Time Cap: 10:00
* When holding the weight, we want to keep the arms fully extended and the weight overhead.

* Every time you break perform 5 burpees. A break is any time you stop moving, so no resting on the ground.

Alamo Ranch Fit Club – Functional Fitness

Metcon

Metcon (AMRAP – Reps)

Teams of 3

30 min AMRAP:

Partner A:

400m Run

Partners B and C:

10 Burpees

20 Goblet Squats

30 Single Arm Shoulder to OH

40 Situps

Rotate through the runs. For the 10-20-30-40 one works while one rests.

Alamo Ranch Fit Club – Functional Fitness

Warm-up

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Warm-up (No Measure)

5 Inchworms w/ pushup

10 Lunge w/ Elbow to Instep

30 Sec Rock Bottom Squat Hold w/ Plate

10 Plate Press in Squat

10 PNF Calf stretches (5/5) (5 second contract / 5 second relax)
We want to focus on opening up your hips and T-Spine to prepare for the Front Squat. Take the movements slow and work through range of motion. For the PNF stretching try to get a little deeper into the stretch after each contraction.

Strength

3RM Front Squat

15 minutes to find a 3RM front squat
Use the first 5-6 minutes to hit several warm up sets and build in weight. Use minutes 7-15 to make 2-3 attempts.

Metcon

Metcon (Time)

3 Sets:

75 DU

30 Wall Balls

50′ HS Walk

Rest 2:00

Target Time: 3:00

Time Cap: 5:00
We ideally want the DU done in 1-2 sets, and less than 1 minute.

The 30 wall balls should be unbroken at least for the first set. Never more than 2 sets.

The 50′ HS Walk should be done in no more than 2 sets and take no more than 1 minute.

To scale the HS walk we want to focus on getting upside down and stabilizing the shoulder. You can either do wall walks or box pikes, and at the top of each rep go for 10 shoulder taps.

Alamo Ranch Fit Club – Functional Fitness

Warm-up

Warm-up (No Measure)

400m Run

2 Rounds:

10 Ring Rows

10 Scap Pulls

10 Pushup to Downward Dog

Side Plank 30 sec each side

Strength

Pull Tester

10 Minutes to establish a max set
Use the first 4-5 minutes to do a few small sets and ensure you have scaled the movement well. If you can not do 5 strict pull-ups yet, we ideally want to chose a scale that allows us to get at least 5 reps. That can be a band, or rings. Make sure to keep them STRICT!

Once you have identified the movement you are testing, make a single attempt to get the maximum number of reps you can do.

Metcon

Metcon (Time)

5-4-3 / 4-3-2

Rope Climbs

25-20-15

Deficit Push-ups

Target Time: 7:00

Time Cap: 10:00

Rest 5:00
The rope climbs should be a steady pace, approximately one every 20 seconds.

The deficit push-ups should be done in 1-3 sets.

If you are not sure of what the proper position is for your shoulder blades, skip the deficit and just focus on you technique.

Metcon (AMRAP – Rounds and Reps)

12:00 AMRAP

3/2 Rope Climbs

20 Pushups
Again, we want to keep the rope climbs to roughly 20 seconds each.

Push-up focus is on form, so cut reps if we need to.