#squadWOD

Announcements

Labor Day Sept 2 – 10am class only

Alamo Ranch Fit Club – Functional Fitness

Three Stooges (Team Version) (Time)

Teams of 3:

100/70 Cal Row

100 Box Jump Overs (24/20)

100 Power Snatches (95/65)

10 Rope Climbs

100 Power Snatches (75/55)

100 Box Jump Overs (24/20)

100/70 Cal Row
One athlete works at a time.

For mixed teams:

2 Girls, 1 Guy – 80 Cals

2 Guys, 1 Girl – 90 Cals

EXTRA CREDIT

Barbell Cycling (Time)

For Time, from the rack:

21 Strict Press (95/65)

15 Push Press (135/95)

9 Push Jerk (165/115)

6 Split Jerk (185/135)

Midline

3 Sets not for time:

21 Weighted Sit-ups (anchor feet and hold DB high on chest)

21 V-ups (keep legs straight as possible throughout)

ARFC 8.30.19

Announcements

Labor Day Sept 2 – 10am class only

Alamo Ranch Fit Club – Functional Fitness

Warm-up

Strength

2 Box Back Squat

On the minute x 7

*Start around 55% of your 1RM Back Squat and build over 7 rounds. The focus here is control and speed coming off the box over the weight used.

**Enter your final set of 2 reps into Wodify.

Box Back Squat

Metcon

Squeaky Clean (Time)

3 Rounds:

400m Run

7 Power Cleans (RX 75/45)(RX+ 95/65)

7 Hang Squat Cleans

7 Squat Cleans
Run subsitutions:

500m Row

28/20 Cal Bike

Active Recovery

Announcements

Labor Day Sept 2 – 10am class only

Alamo Ranch Fit Club – Functional Fitness

Warm-up

Metcon

Metcon (Time)

27-24-21-18-15-12-9

Ab mat situps

Cal Bike

*After each set (7 rounds) complete:

5 strict pull-ups

10 push-ups

15 air squats

Extended Cool Down/Open Gym for Remainder of Time

Mobility exercises:

Upper Body –

1 Puppy Pose 1 min

2 Shoulder to Floor 1 min

3 Wrist stretch 1 min

Lower Body-

1 Couch Stretch 2 min each side

2 Pigeon pose 2 min each side

3 Butterfly 90 sec

4 Pike 1 min

5 Straddle 1 min

6 Kneeling Split 1 min

ARFC 8.28.19

Announcements

Labor Day Sept 2 – 10am class only

Alamo Ranch Fit Club – Functional Fitness

Warm-up

Deadlift Stamina

4 sets:

15 Unbroken DL @ 50% of 1 RM

Deadlift

Metcon

Halftime (Time)

30-20-10

DB Power Snatches (50/35) – alternating

Wallballs (20/14)

Directly into…

10-20-30

Bar Facing Burpees

Cal Row

ARFC 8.27.19

Alamo Ranch Fit Club – Functional Fitness

Warm-up

Tummy Time

Ab Burner (AMRAP – Rounds and Reps)

9 min AMRAP

10 leg lifts over DB (side to side)

10 Heel taps on DB

10 Side to Side Tucks Around DB

Metcon

Cement Truck (Time)

On the 5:00 x 5 Rounds:

400m Run

10/7 Cal bike

10 T2B

* Score is the slowest of the 5 rounds

ARFC 8.26.19 – SLED DOG Week 9

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

72% of 3RM Back Squat (aka the weight used for the 2-4 rep scheme on Mon Aug 5.)

*Only use one weight throughout

**Returning to the 3-6 rep scheme for the next 2 weeks. While the reps increase, we will now use the higher percentage from the 2-4 rep scheme sessions.

Stamina Squats

Do not change the sets and reps. Just enter the weight used.

Metcon

Sucker Punch (Time)

21-18-15-12-9

KBS (RX 53/35) (RX+ 70/53)

Thrusters (RX 75/55) (RX+ 95/65)

#squadWOD

Alamo Ranch Fit Club – Functional Fitness

Runaway Train (Time)

Teams of 3 (30 min CAP)

3 Rounds:

400m Team Run

80/60 Cal Bike

Directly Into…

21 Clean and Jerks (75/55)

21 Clean and Jerks (95/65)

21 Clean and Jerks (115/85)

21 Clean and Jerks (135/95)

21 Clean and Jerks (155/105)
Run together then divide Bike and C&J however

Happy Birthday Coach Joel

Alamo Ranch Fit Club – Functional Fitness

Warm-up

Metcon

Metcon (AMRAP – Rounds and Reps)

26 Minutes

Cash In: 1993m Row then

AMRAP in remaining time

8 Power Cleans 135/95

2 Bar Muscle-Ups

3 Handstand Push-Ups

*Score is total rounds and reps
DOB: 8.23.1993

Age: 26

8.23.19

Alamo Ranch Fit Club – ARFC Teen Fit

Metcon (AMRAP – Rounds and Reps)

Happy Birthday Coach Joel

26 minutes

1993m Row

AMRAP in remaining time

8 Deadlifts

2 Ring Rows

3 HSPU

ARFC 8.22.19

Alamo Ranch Fit Club – Functional Fitness

Warm-up

Snatch Complex

On the 1:30 x 7 sets

1 Snatch Pull

1 Low Hang Power Snatch

Metcon

Crazy Stairs (Time)

For Time:

10 Rounds of “Chest to Bar Cindy”

50/35 Cal Row

30 Power Snatches (95/65)
1 Round of “Chest to Bar Cindy” is 5 C2B, 10 pushups, 15 air squats