Earn That Pie!

Alamo Ranch Fit Club – Functional Fitness

Metcon (Time)

1 mile Run

1000m Row

100 cal Bike

Paul

Alamo Ranch Fit Club – Open Gym

Metcon (Time)

30 EMOM

1-Goblet squats (44/26)

2- GHD

3- Box step overs

4 – Russian Twists with KB

5 – Rest

Marconi

Alamo Ranch Fit Club – Functional Fitness

Marconi SAPD Hero WOD (Time)

This workout is in honor of Detective Benjamin Marconi, who died on 11/20/2016 while in the line of duty as a San Antonio Police Office.

For Time (with a Partner)

1 Minute moment of silence

2382m Row

Then 20 alternating rounds of:

11 T2B

20 Air Squars

16 KBS (53/35)

2382= Badge number

20= Years of service

11/20/16= End of Watch
One partner works, one rests.

Weight vest optional but highly encouraged.

ARFC 11.16.18

Alamo Ranch Fit Club – Functional Fitness

Warm-up

3 Rounds – Not for time

1 Single KB DL into 1 Goblet Squat x 8 (combo)

then

30 sec plank sliders

4 inch worms

Accesory

3 sets

8 per leg DB Reverse Lunges, tough

-REST 1 minute-

10 Tempo Push up (3 sec lower, 1 sec pause, 2 sec rise)

-REST 1 minute-

Metcon

Metcon (Time)

4 RFT

15 DL 185/115

12 Burpees

9 pull ups

Tummy Time

4 Sets – Not For Time

10 WB sit ups

10 Russian twists with WB

10 WB sit ups

-REST 1 minute-

Cool Down

ARFC 11.15.18

Alamo Ranch Fit Club – Functional Fitness

Warm-up

STRENGTH/SKILL

Clean and Jerk Complex

7 Sets

Building in weight each set

Hang Clean Pull (2 sec Pause at Knee)

High-Hang Power Clean

Front Squat

Push Press

-REST 90 secs-

Metcon

Metcon (AMRAP – Rounds and Reps)

20min AMRAP with a Partner

1000m Row

60 Russian KBS

800m run

60 DB snatch
1 partner works, 1 rests. Divide work however.

Cool Down

Coach led foam rolling, 5-10 minutes

ARFC 11.14.18

Alamo Ranch Fit Club – Functional Fitness

Warm-up

Strength

Strict Press (1×1)

15 minutes to work to heavy Strict Press for the day

Metcon

Metcon (AMRAP – Rounds and Reps)

6 AMRAP

8 PC (135/95)

16 WB (20/14)

-4 min REST-

12 AMRAP

1 down and back of turf Farmers Carry (53/35)

200m run

20 walking lunges

40 DU (100Singles)

Tummy Time

3 rounds not for time

10 GHD

20 alternating single leg k2e – controlled

ARFC 11.13.18

Alamo Ranch Fit Club – Functional Fitness

Warm-up

Skill

Snatch Complex

7 sets, building weight each set

Hang Snatch Pulls (2sec pause at knee)

High Hang Power Snatch

High Hang Squat Snatch with pause at bottom of receiving position for 2 sec.

rest 90sec

Metcon

Metcon (Time)

5 rounds

15/10 Cal Bike

15 KBS (53/35)

5 burpee Box jumps

REST 1 minute

Accesory

Accumulate 100 glute bridges

*every break perform 20 abmat sit ups

Cool Down

ARFC 11.12.18

Alamo Ranch Fit Club – Functional Fitness

Warm-up

Accesory

4 rounds NFT – For Quality

8 Bottom Up KB Press, per arm, half kneeling – slow and controlled

20 sec Left side plank

20 sec Right side plank

40 sec Wall Sit

REST 1 minute

Strength

Metcon (AMRAP – Rounds and Reps)

10 AMRAP

1 minute ROW

5 strict T2B (scale strict K2E)

5 Left arm DB snatch

5 Right arm DB snatch

1 length of turf plate push (35#)

Metcon

Metcon (Time)

10 to 1

Wall balls (20/14)

HR Push-ups

100m run after each round

Cool Down