ARFC 2.11.19

Alamo Ranch Fit Club – Functional Fitness

Warm-up

Strength

11 EMOM

1 Clean and Jerk

If you are new to this, just work on form.

If you have been around a while, here are some percentages to work on:

Minute 1-3 @ 50%,

Minute 4-6 @ 65%

Minute 7-9 @ 75%,

Minute 10-11 @ 85% – 90%

Funny Bone (Time)

21-15-9:

Kettlebell Swings (70/53)

Box Jump Overs (24/20)

Front Squats (135/95)

Happy Birthday Joshua #squadWOD

Alamo Ranch Fit Club – Functional Fitness

Happy Birthday Joshua (Time)

With a partner for time:

Cash In: 100 ab Mat sit-ups

Double “DT”

10 Rounds

12 DL

9 Hang Cleans

6 Push Jerks

Cash out: 100 ab Mat sit-ups
One works one rests

ARFC 2.8.19

Alamo Ranch Fit Club – Functional Fitness

Warm-up

Strength

Power Clean + Hang Squat Clean + Squat Clean

On the 90 seconds x 5

Metcon

Metcon (AMRAP – Rounds and Reps)

6 AMRAP

6 power clean 95/65

4 pull-ups

2 min rest

5 AMRAP

6 thrusters

4 c2b

2 min rest

4 AMRAP

6 power snatch

4 HSPU

Tummy Time

3 Sets: :30 Seconds On, :30 Seconds Off – GHD Sit-Ups

2 Sets: :30 Seconds On, :30 Seconds Off – Hip Extensions

1 Set: 1:00 On – Flutter Kicks

ARFC 2.7.19

Alamo Ranch Fit Club – Functional Fitness

Warm up #3 (No Measure)

2 rounds

50m forward jog

50m backwards jog

10 jumping squats

5 inch worms

20 sec handstand hold

Strength

8 min EMOM

Power Snatch + Snatch Balance + High Hang Snatch

DT (Time)

5 Rounds for time:

12 Deadlifts, 155# / 105#

9 Hang Power Cleans, 155# / 105#

6 Push Jerks, 155# / 105#
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February, 20 2009
To learn more about DT click here

ARFC 2.6.19

Alamo Ranch Fit Club – Functional Fitness

Warm-up

3 Rounds

200m Run

20 sec handstand hold

30 single unders

30 backward single unders

Strength

Tempo Back Squat

5 Sets of 2 reps

7 Second Negative, 3 Second Pause in Bottom

Metcon

After Party (Time)

1-2-3-4-5-6-7-8-9-10:

Dumbbell Front Squats (50’s/35’s)

30 Double Unders After Each Round
*15 min CAP


ARFC 2.5.19

Alamo Ranch Fit Club – Functional Fitness

Warmup #10 (No Measure)

6 EMOM

1 – 45 sec row

2 – 10 hollow rocks + 10 superman rocks

3 – 5 barbell good mornings + 5 strict press + 5 front sqaut

Tummy Time

2 Rounds:

30 Seconds Single Arm Kettlebell Overhead Hold (Left) + 10 GHD Sit-Ups

30 Seconds Single Arm Kettlebell Overhead Hold (Right) + 10 GHD Sit-Ups

30 Seconds Double Kettlebell Front Rack Hold + 10 GHD Sit-Ups

Metcon

Hangnail (AMRAP – Rounds and Reps)

16 min AMRAP

30 Dumbbell Hang Clean and Jerks (50/35)

25/18 Calorie Bike

20 Lateral Barbell Burpees

15 Deadlifts (245/165)

ARFC 2.4.19

Alamo Ranch Fit Club – Functional Fitness

Warm-up

Strength

Front Squat

Set 1: 3 Reps @ 75%

Set 2: 2 Reps @ 80%

Set 3: 1 Rep @ 85%

Sets 4-5-6: 1 Rep @ 90%

Front Squat

Metcon

Life Jacket (AMRAP – Rounds and Reps)

5 min AMRAP:

27 Calorie Row

27 Thrusters (115/80)

27 Chest to Bar Pull-ups

Rest 5 Minutes

5 min AMRAP:

21 Calorie Row

21 Thrusters (95/65)

21 Toes to Bar

Rest 5 Minutes

5 min AMRAP:

15 Calorie Row

15 Thrusters (75/55)

15 Pull-ups

#sqaudWOD

Alamo Ranch Fit Club – Functional Fitness

Metcon (Time)

With a partner

50 partner ab mat situps with med ball (20/14)

200 DU

50 power cleans (95/65)

200 DU

50 walking lunges

200 DU

50 partner ab mat situps with med ball (20/14)
One works, one rests

ARFC 2.1.19

Announcements

We will be doing the Week 2 Fittest Experience Online Qualifer Workouts Friday Feb 1 at 7pm. All are welcome whether you are competing, spectating or just want to do the workouts for fun.

No competitors class at 8:30am on Sat Feb 2.

Alamo Ranch Fit Club – Functional Fitness

Warm-up

Metcon

Top Down (Weight)

With a 12:00 Time Cap:

1 Round:

50 Barbell Facing Burpees

40/30 Calorie Bike

30 Squat Snatches (115/80)

Time Remaining: Build to 1RM Hang Snatch

Tummy Time

Not For Time:

50 GHD Sit-ups

75 AbMat Sit-ups

100 Banded Good Mornings

FTX

Alamo Ranch Fit Club – Competitors

Metcon (No Measure)

19.4

FOR TIME | 20 MINUTE TIME CAP

5 ROUNDS

500M ROW

10 HANG POWER CLEANS

20 WALL BALLS

19.5

FOR TIME | *8 MIN TIME CAP

24 ALTERNATING SINGLE ARM DUMBBELL OVERHEAD LUNGES

2 BOX JUMPS OVERS

20 ALTERNATING SINGLE ARM DUMBBELL OVERHEAD LUNGES

4 BOX JUMPS OVERS

16 ALTERNATING SINGLE ARM DUMBBELL OVERHEAD LUNGES

6 BOX JUMPS OVERS

12 ALTERNATING SINGLE ARM DUMBBELL OVERHEAD LUNGES

8 BOX JUMPS OVERS

8 ALTERNATING SINGLE ARM DUMBBELL OVERHEAD LUNGES

10 BOX JUMPS OVERS

4 ALTERNATING SINGLE ARM DUMBBELL OVERHEAD LUNGES

12 BOX JUMPS OVERS

19.6

6 MINUTE AMRAP

50 POWER SNATCH

AMRAP C2B