ARFC 7.24.19

Announcements

ARFC is turning ONE! To celebrate our one year anniversary, we are celebrating with a FREE community workout on Saturday August 3rd @10am. This workout is open to everyone. There will also be vendors onsite such as Outside the Box selling apparel and gear and Lion Fit Foods sampling their meal prep. Make plans to celebrate with us!

Alamo Ranch Fit Club – Functional Fitness

Warm-up

Body Armor

5 Rounds

5 DB strict press Right Arm

5 DB strict press Left Arm

then

3 Rounds

7 DB push press Right Arm

7 DB push press Left Arm

Build to a heavy weight but focus more on position and movement over loading. We want this to bolster overhead strengths versus potentially ingrain poor habits.

Metcon

Trail Blazer (Time)

3 Rounds For Time:

800m Run

80 DU (x3 singles or x2 penguins)

21 Push Press (RX 95/65) (RX+ 115/85)

7.23.19

Announcements

ARFC is turning ONE! To celebrate our one year anniversary, we are celebrating with a FREE community workout on Saturday August 3rd @10am. This workout is open to everyone. There will also be vendors onsite such as Outside the Box selling apparel and gear and Lion Fit Foods sampling their meal prep. Make plans to celebrate with us!

Alamo Ranch Fit Club – Competitors

Metcon (No Measure)

5 sets:

Pausing High hang squat clean

pausing front squat

high hang squat clean

front squat

*after each set, complete 5 kipping deficit hspu. Start at 4.5/3″ and steadily increase the deficit to a challenging, but unbroken set of five reps for the day.

barbell

1 set @ 55% of 1 rm clean

3 sets @ 60%

1 set @ 65%

Metcon (No Measure)

21-18-15-12

cal ski

ghd

21-15-9

cal bike

wb

ARFC 7.23.19

Announcements

ARFC is turning ONE! To celebrate our one year anniversary, we are celebrating with a FREE community workout on Saturday August 3rd @10am. This workout is open to everyone. There will also be vendors onsite such as Outside the Box selling apparel and gear and Lion Fit Foods sampling their meal prep. Make plans to celebrate with us!

Alamo Ranch Fit Club – Functional Fitness

Warm-up

Metcon

Nowhere Fast (Time)

For Time, with a 9 min CAP

50 Power Cleans (RX 95/65) (RX+ 135/95)

*On the minute – 5 T2B

The workout starts with 5 T2B
Stimulus wise, looking for a weight you can cycle for at least 10 reps. Don’t sacrifice form for a better time! Know yourself and pick a weight you can keep moving with. Lighter is better here, creating a far more potent workout.

Midline

21-18-15-12

Cal Ski

GHD Situps

*Can use rower if skiers are full.

Scale for GHD is only going back to 90 or a weighted ab mat sit-up. However, this is not for time so a perfect opportunity to practice the GHD.

Cool Down

7.22.19

Alamo Ranch Fit Club – Functional Fitness

Warm-up

Strength

Alternating on the minute x 12 (6 rounds)

Odd – 3 Front Squats

Even – 6 Back Squats

69% of 3RM Back Squat

This is an increase of 3% from last week, and as a refresher, this is the same loading for BOTH lifts. All squats are taken from the rack. This is our 4th and final week in this specific 3 Front / 6 Back progression.

Stamina Squats

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

Metcon

Hot Sauce (4 Rounds for reps)

Part #1

3 AMRAP

21/15 Cal Row

21 Lateral Burpees over Rower

MAX OHS (RX 45/35) (RX+ 65/45)

Rest 3 min

Part #2

3 AMRAP

18/13 Cal Row

18 Lateral Burpees over Rower

MAX OHS (RX 55/45) (RX+ 75/55)

Rest 3 min

Part #3

3 AMRAP

15/11 Cal Row

15 Lateral Burpees over Rower

MAX OHS (RX 65/55) (RX+ 95/65)

Rest 3 min

Part #4

3 AMRAP

12/9 Cal Row

12 Lateral Burpees over Rower

MAX OHS (RX 75/65) (RX+ 115/85)
Scoring is total OHS completed for each round.

7.22.19

Alamo Ranch Fit Club – Competitors

Metcon (Time)

Partner Row to 5000m

A runs 400m w/vest

B row for meter w/vest

Nowhere Fast (Time)

For Time, with a 9 min CAP

50 Power Cleans (RX 95/65) (RX+ 135/95)

*On the minute – 5 T2B

The workout starts with 5 T2B

#squadWOD

Announcements

Nutrtition class TODAY at 9am!

Alamo Ranch Fit Club – Functional Fitness

Musical Wall Balls (No Measure)

Bear Crawl then find a ball when the music stops. When you get out, 15 jumping jacks.

WeWork (Time)

Teams of 3

FOR TIME

800m Team Med Ball Run (20/14)

60 Deadlifts (Scaled 75/55) (RX 95/65) (RX+135/95)

60 Front Squats

60 Push Jerks

800m Team Med Ball Run

50 Deadlifts

50 Front Squats

50 Push Jerks

800m Team Med Ball Run

40 Deadlifts

40 Front Squats

40 Push Jerks

800m Team Med Ball Run

30 Deadlifts

30 Front Squats

30 Push Jerks

One works, 2 rest except for the run. Everyone runs and teammates can pass the med ball around however they choose on the run.


ARFC 7.19.19

Announcements

The next NUTRITION seminar will be Saturday July 20th at 9am!
Shirt order is in! Get with a coach to pick yours up if you ordered. We also have a few extra for sale $15 each.

Alamo Ranch Fit Club – Functional Fitness

Warm-up

Strength

OHS

Build to a heavy 10-Rep for the day.

This will be a number we will re-test later in our cycle.

Overhead Squat (1×10)

Metcon

Scarface (Time)

2 Rounds:

8 Power Snatches (RX 95/65) (RX+135/95)

8 Bar facing burpees

Directly into…

2 Rounds:

8 Power Snatches (RX 75/55) (RX+115/85)

8 Bar facing burpees

Directly into…

2 Rounds:

8 Power Snatches (RX 45/35) (RX+95/65)

8 Bar facing burpees
Stimulus Notes:

1st weight-weight you an cycle for 8 reps unbroken

2nd weight-12 reps unbroken

3rd weight-16+ reps unbroken

This is a conditioning workout and not a slow singles workout. Keep moving!

7.19.19

Alamo Ranch Fit Club – ARFC Teen Fit

Musical Wall Balls (No Measure)

Bear Crawl then find a ball when the music stops. When you get out, 15 jumping jacks.

Metcon (No Measure)

30 EMOM

1 – Box Jumps

2 – Seated DB press

3 – Cal Ski

4 – 50m Sprint (1 time only in the minute)

5 – Ring rows

ARFC 7.18.19

Announcements

The next NUTRITION seminar will be Saturday July 20th at 9am!
Shirt order is in! Get with a coach to pick yours up if you ordered. We also have a few extra for sale $15 each.

Alamo Ranch Fit Club – Functional Fitness

Warm-up

Metcon

2k Row (Time)

Max Effort 2k Row
2000m row. This is a once a year gauge on where we are with our rowing capacity. It is not intended to be a measuring stick against the past. It is an assessment.

*Don’t forget to enter your time!

Body Armor

4 Unbroken Sets:

3 DB Power Cleans

3 DB Push Press

2 DB PC

2 DB PP

1 DB PC

1 DB PP

*After each set, complete 15 GHD (scale with weighted ab mat situps)

Aim is to build to a heavy complex with the DBs. The entire 12 rep complex must be unbroken, with touch and go reps taking place on the PCs with a single head of each DB touching the ground. Rest as needed between sets, aiming to keep it to 2 minutes or less.

ARFC 7.17.19

Announcements

The next NUTRITION seminar will be Saturday July 20th at 9am!
Shirt order is in! Get with a coach to pick yours up if you ordered. We also have a few extra for sale $15 each.

Alamo Ranch Fit Club – Functional Fitness

Warm-up

Barbell Cycling

Beast Builder V1 (Weight)

On the Minute x 7:

Min #1 – 7 Hang Squat Cleans + 1 Push Jerk

Min #2 – 6 Hang Squat Cleans + 2 Push Jerks

Min #3 – 5 Hang Squat Cleans + 3 Push Jerks

Min #4 – 4 Hang Squat Cleans + 4 Push Jerks

Min #5 – 3 Hang Squat Cleans + 5 Push Jerks

Min #6 – 2 Hang Squat Cleans + 6 Push Jerks

Min#7 – 1 Hang Squat Cleans + 7 Push Jerks

Barbell loading – 53% of 1RM HSC

Starting on the moderate side, this will become more of a metabolic grind than a strength issue. As it should be. We will be able to build on this in our following weeks of training.

Strength

20 rep Heavy Deadlift

A 20rep for the day as a gauge on where we are with our higher rep capacity. This will be a benchmark we will re-test at the end of this cycle. This is not a drop and reset. This is what weight can you hold onto and go unbroken for all 20 reps.

To warm up into this do the following. One set at each percentage, using estimated 1 RM:

7 reps @ 40%

5 reps @ 50%

3 reps @ 55%

3 reps @ Target weight (~55-65%)

Deadlift (1×20)