ARFC 3.4.20

Alamo Ranch Fit Club – Functional Fitness

Warm-up

Warm-up (No Measure)

2:00 Machine of your choice

3 Rounds:

10 Cossack Squats

10 Mount Climbers

10 Inch Worm w/ 3 push-ups

10 Shoulder Taps

5 Pullups

2:00 AAB Intervals
We want to get the hips opened up, shoulders ready and heart rate up for this warm up.

Metcon

Metcon (4 Rounds for time)

2 Sets

15-12-9

Ski Cals (15-12-9/12-9-6)

Burpee

Rest 5:00

15-12-9

Cal AAB (15-12-9/12-9-6)

Burpee

Rest 5:00

Target Time: 4:00

Time Cap: 5:00
The Ski and AAB should be an aggressive pace, think SPRINT!

Maintain a steady pace on the burpees, but feel free to push the pace a little bit as long as you don’t redline.

ARFC 3.3.20

Alamo Ranch Fit Club – Functional Fitness

Warm-up

Warm-up (No Measure)

2 Round:

10 Lunge w/ Sampson Stretch

10 KB Dl

10 KB High Pull

10 Pushups

10 Shoulder Taps

Clean and Jerk Drills:

10 Dip to Shrug

10 Dip to High Pull

10 Muscle Clean

10 Power Jerk

10 Hang Clean and Jerk

Strength

12 min E3MOM (4 x 3)

12 min E3MOM

2 Hang Cleans + 2 Jerks w/ 2 second pause in receiving position
The focus today is on our receiving position in the jerk. Work heavier each round and focus on receiving the bar in a stable position on the jerk with the arms locked out. Only go as heavy as you can while maintaining this receiving position.

Metcon

Metcon (AMRAP – Rounds and Reps)

20 min AMRAP

20/15 Cal Row

50′ Front Rack Walking Lunge

20 DB Push Press

RX (50/35) – Sc1 (35/25) – Sc2 (25/15)

Minimum Rounds: 4+

Target Rounds: 6+
The goal of this workout is to keep moving, try to maintain a steady pace throughout.

The calories should be done in ~ 1 minute

The walking lunges should be done in 1 -2 sets

DB Push Press should be done in 1-3 sets

ARFC 3.2.20

Announcements

Happy Birthday Sid! (March 1st)

Alamo Ranch Fit Club – Functional Fitness

Warm-up

Warm-up (No Measure)

2:00 AAB/Row

2 Rounds

10 Glute Bridges

5 Plank Walk Outs

10 Downward Dog w/ Hand to Opposite Toe

10 KB Dl

25′ Upside Down KB Walk each arm

10 Scap Pulls

Strength

3RM Deadlift (4 x 3)

15 minutes to reach a 3RM Deadlift
Use the first 5-6 minutes of the 15 to perform several build up sets, getting heavier each time. By the 6 minute mark you should be ready to start making 3RM attempts. Plan on making no more than 3 attempts with the remaining 9 minutes. If you make more than 3 attempts, the you are not resting enough to make a genuine 3RM attempt.

Metcon

Metcon (Time)

21-15-9

Deadlift (@50% of 3RM)

Pullup

Target Time: 4:00

Time Cap: 6:00

Rest 5:00
Deadlifts should be big sets, 10+ at a minimum

We want a pull-up scale that allows you to go unbroken

Metcon (Time)

15-12-9

Deadlift (@60% of 3RM)

C2B Pullup

Target Time: 5:00

Time Cap: 7:00
Deadlifts should be sets of 5+ at least,

Pull-up scale needs to allow for sets of 5+ as well

ARFC 2.29.20

Alamo Ranch Fit Club – Functional Fitness

Metcon

Metcon (AMRAP – Reps)

Teams of 2

5 Sets:

4 Min AMRAP:

20/17 Cal AAB

20 DL 285/205

Max Reps:

Round 1: Devils Press

Round 2: DB Burpees

Round 3: DB Thrusters

Round 4: DB Burpees

Round 5: Devils Press

Rest 3:00 b/t rounds

RX (50/35) – Sc1 (35/25) – Sc2 (25/15)
We want to get the 20 cals done in less than 1 minute. The DL should be heavy but easily sets of 7+ when fresh.

ARFC 2.28.20

Alamo Ranch Fit Club – Functional Fitness

Warm-up

Warm-up (No Measure)

3:00 AAB Intervals

10 Glute Bridges

10 Scap Pulls

Opposite Arm leg KB Hold x 30 sec each

10 Upside down KB press ea. side

10 American Swings

Strength

Strict Press E2MOM (5 x 5)

10 min E2MOM

5 strict press @ 60%
This is still part of our de-load week. Take it easy even though it will feel light.

Metcon

Metcon (AMRAP – Reps)

21 min E3MOM

21 Situps

15/12 Cal Ski

9 Strict pull-ups
Every round is a sprint!

You want to keep your rounds ideally under 2 minutes. First round MUST be under 2 minutes, scale as necessary to achieve this.

Ideal breakdown is ~ 30- 40 seconds for sit-ups, ~ 40-50 seconds for the ski, and < 30 seconds for the pull-ups. You want at least your first set up pull-ups to be unbroken, so scale the movement accordingly, AND KEEP THEM STRICT!

ARFC 2.27.20

Announcements

Happy Birthday Mischa!

Alamo Ranch Fit Club – Functional Fitness

Warm-up

Warm-up (No Measure)

7:00 Clock:

10 Touchdown

10 Wall Angels

10 Banded OH Squats

10 Banded High Pulls

10 Single Arm Rig Slides

5 Pillar To Plank

5 Downward Dog Hand to Toe each side

10 Min Snatch Position Drills

Strength

Snatch E2MOM

10 min E2MOM:

Hang Snatch @ 60% X 2

w/ a 2 second pause in the receiving position
These should not be heavy. You should be able to confidently receive the bar for 2 reps without dropping the bar.

The focus is improving your setup for the 2nd pull and getting comfortable spending time with the bar overhead. If you can squat snatch, receive the bar in the squat, if not work to your lowest position where you can maintain technique.

Metcon

Metcon (Time)

For Time:

20 Snatch

40 bar facing burpees

20 Clean and Jerk

Weights: RX (115/85) – Sc1 (95/75) – Sc2 (75/55)
Target Time: 8:00

Time Cap: 12:00

Weight on the Snatch/C&J should be light/moderate. Think quick small touch & go sets of 2-5 when fresh. If you drop to quick singles that is ok, but if you have to stand and stare at the bar it is to heavy.

Burpees should be a consistent pace w/ minimal rest.

Think 2 minutes for the snatches, 4 for the burpees, and 2 for the C&J.

ARFC 2.26.20

Alamo Ranch Fit Club – Functional Fitness

Warm-up

Warm-up (No Measure)

2:00 Machine of your choice (AAB / Ski / Row)

Butt Kicks

High Knees

Kick w/ Arm Reach

10x Dead Bugs

30 sec side plank ea. side

10 x hollow rock to superman

10x rocking squats

Metcon

Metcon (3 Rounds for time)

3 RFT:

1000m Run

20 pullups

30 pushups

40 situps

50 squats

Rest 3:00
Target Time each round: 9:00

Time Cap each round: 11:00

Rest 3:00 b/t each round!

All movements here should be unbroken. Prioritize scaling the movements over scaling the reps, but work with your coach. We want the volume.

The target time allows for ~5 minutes for the run and ~4 minutes for the remaining movements. Scale each accordingly.

If you can run, then RUN! If you can not, sub out with a 1250m row or a 2500m bike.

ARFC 2.25.20

Alamo Ranch Fit Club – Functional Fitness

Warm-up

Warm-up (No Measure)

6:00 Clock – Steady pace

10 Cal Row

5 Inch worms w/ 3 pushups

10 Shoulder Taps

5 Supermans

6 Pigeon Stretch w/ 10 second hold

10 Jumping Jacks

5 air squats

5 Jumping air squats

Then:

PVC Squat Clean Drills
Use the squats to focus on your mobility and bottom position, and the DB press to practice getting full extension with a tight core.

Strength

Squat Clean – E2MOM (5 x 3)

10 min – E2MOM

Squat Clean @60% X 3
This is meant to be a de-load since coming off the back squat cycle. Take it light and focus on timing your movements/mobility.

Metcon

Metcon (AMRAP – Rounds and Reps)

5:00 AMRAP

30 DU

10 SA DB Thrusters (5R / 5L)

Rest 5:00

5:00 AMRAP

20 DU

5 Thrusters

Rest 5:00

5:00 AMRAP

30 DU

10 SA DB Thrusters (5R / 5L)

DB Thrusters – Rx (50/35) – Sc1 (40/25) – Sc2 (30/20)

Thrusters – RX (135/95) – Sc1 (115/85) – Sc2 (95/65)
Target Rounds each set: 5+

Minimum Rounds each set: 4+

DU should be unbroken. Scale to 2x singles in order to keep moving

Thrusters should be moderate to heavy but always unbroken.

ARFC 2.24.20

Alamo Ranch Fit Club – Functional Fitness

Warm-up

Warm-up (No Measure)

6 min AMRAP:

25′ Butt Kicks

10 Cossack Squats

3 Plank Walk-Outs

25′ Walking Lunge w/ sampson stretch

3 min Squat Therapy:

Work on wall squats, or rig squats.
On the Cossak Squats go slow and try to get deeper into the squat each rep. On the Wall Squats work on getting closer to the wall each round and make sure you keep that core engaged!

Strength

Completing this squat cycle with a tester. Find your new 1 rep max!

Back Squat (1×1)

13 minutes to establish a 1RM Back Squat.

Metcon

200224 – Metcon (Time)

21-15-9

Cal AAB

T2B

Rest 5:00

21-15-9

Cal AAB

SHSPU
Target Time each set: 8:00

Time Cap each set: 11:00

T2B should be completed in 1-3 sets. Scale accordingly.

SHSPU should be completed in 1-3 sets. Scale accordingly.

#squadWOD

Alamo Ranch Fit Club – Functional Fitness

The Royal Tenenbaums (Time)

Teams of 3

100 Deadlifts (95/65)

80 Hang Power Cleans

60 Front Squats

40 Push Jerks

20 Thrusters
One athlete works at a time.

Every minute on the minute, stop and all 3 athletes complete 5 burpees.