7.3.19

Alamo Ranch Fit Club – ARFC Teen Fit

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.
Teens

*9 DB front squats

*9 cal bike

ARFC 7.2.19

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

Gymnastics

21 Guns (Time)

21-15-9

Strict Pull-ups

Strict HSPU

*12min CAP
Pick a scale where you can do 7-9 reps unbroken

Metcon

Sugar Daddy (Time)

FOR TIME

21 Deadlifts (RX 225/155)

400m Run

15 Deadlifts

400m Run

9 Deadlifts

400m Run
Pick a weight that you can go unbroken. We are after an aggressive run pace.

ARFC 7.1.19

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

Strength

Stamina Squats

Alternating on the minute x 12 (6 rounds)

Odd Minutes – 3 Front Squats

Even Minutes – 6 Back Squats

Barbell-60% of 3 RM Back Squat. The SAME weight is used for all sets. We will be increasing the percentage steadily over the weeks to come.

Post weight used for tracking purposes.

Stamina Squats

Do not change the sets and reps from 1. Just enter the weight that you used for the entire length of the Stamina Squats today.

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

7.1.19

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 – ARFC Teen Fit

Metcon (Time)

Cash in: 500m Row

10 to 1

Push-ups

KBS

Cash out: 30 cal Bike

#squadWOD

Alamo Ranch Fit Club – Functional Fitness

Buzz Lightyear (Time)

Teams of 3, 30min Cap

3 Rounds

400m Team Run

50 burpee over bar

9 Rope Climbs

Directly into

21 Clean and Jerks (115/85)

21 Clean and Jerks (135/95)

21 Clean and Jerks (155/105)

21 Clean and Jerks (185/125)

21 Clean and Jerks (205/135)

ARFC 6.28.19

Alamo Ranch Fit Club – Functional Fitness

Warm-up

Strength

Hang Clean and Jerk

On the 1:30 x 7 sets:

30 DU

2 Hang Squat Cleans

1 Split Jerk

Set #1 – 60%

Set #2 – 65%

Set #3 – 70%

Set #4 – 75%

Set #5+6+7 – Build to a moderate for the day.

*Being a de-load week, we are not looking to push past 83%. Complex is intended to be completed unbroken.

Metcon

Sicko Mode (Time)

FOR TIME:

21/15 Cal Row

21/15 Cal Bike

15/12 Cal Row

15/12 Cal Bike

9 Cal Row

9 Cal Bike

Directly Into

21 Hang Clusters (Scaled 65/45) (RX 95/65) (RX+ 115/85)
Hang Cluster=Hang Squat Clean Thruster

Find a pace you can aggressively hold without ever slowing down.

6.28.19

Alamo Ranch Fit Club – ARFC Teen Fit

Metcon (Time)

FOR Time with a partner

50 cal row

50 k2e

50 air squat to med ball

50 push-ups

100 single unders

6.27.19

Alamo Ranch Fit Club – Competitors

Metcon (Time)

5 RFT

20 cal bike

20 cal ski

30 DU

Metcon (Time)

3 RFT

15 DL 135/85

15 HC

15 PP

2 RC

Metcon (AMRAP – Rounds and Reps)

15 AMRAP

20 cal row

15 HSPU

10 PS 115/75

5 BMU/C2B

6.26.19

Alamo Ranch Fit Club – ARFC Teen Fit

Bench Press (5×5)

Metcon (No Measure)

20 (30 sec work/30 sec rest)

1- Sled Push

2 – Russian twist with slam ball

3 – Wall sit with slam ball on lap

4 – Burpees

5 – Plank