#squadWOD

Alamo Ranch Fit Club – Functional Fitness

Metcon

Metcon (Time)

For Time with a PARTNER:

800m Run(relay style 100m/100m)

20 Clean & Jerk 2 Pull-up

18 Clean & Jerk 4 Pull-ups

16 Clean & Jerk 6 Pull-ups

14 Clean & Jerk 8 Pull-ups



2 Clean & Jerk 20 Pull-ups

etc.

800m Row (relay style)
115/75

Divide reps however in the middle

AR Fit 8.24.18

Alamo Ranch Fit Club – Functional Fitness

Warm-up

STRENGTH/SKILL

Snatch Complex

EMOM x 10 Minutes

1 High Hang Power Snatch + 1 Above the knee power snatch + 1 OH Squat

Metcon

Metcon (No Measure)

E3MOM x 15 Minutes

10 Power Snatch (95/65)

10 OH Squat

200m Run

Cool Down

Flush and ROMWOD

Alamo Ranch Fit Club – Functional Fitness

Warm-up

Flush Day

at 70% effort

20 EMOM (45 sec on/15 sec off)

Min 1 – Slam Balls

Min 2 – Push Press (75/55)

Min 3 – Row/Bike/Ski Erg

Min 4 – Turkish Get-Up

Min 5 – REST

ROMWOD

“Endeavor”


Don’t forget to bring a mat or towel!

Baby Cub

Alamo Ranch Fit Club – Functional Fitness

Warm-up

STRENGTH/SKILL

3 Sets, For Quality

1:00 Wall Sit

-30 second Rest-

1:00 Plank Hold

-30 second Rest-

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP x 20 Minutes (For Quality)

15/12 Cal Bike

1 Length of turf Bear Crawl

100 Single Unders

20 second Hanging L-Sit Hold (bar or rings)

Cool Down

Don’t forget to bring a mat or towel tomorrow for ROMWOD

AR Fit 8.16.18

Alamo Ranch Fit Club – Functional Fitness

Warm-up

Strength

Front Squat (5×4 *2 second pause at bottom)

Rest 90 seconds between sets

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP x 16 Minutes

200m Row

5( L arm)/(5 R arm) Single Arm KB Thrusters (53/35)

200m Row

10 Box Jumps (24/20)

Cool Down

Bree

Alamo Ranch Fit Club – Functional Fitness

Warm-up

Band stretch

Calve Stretch

4 Minutes on Bike

Strength

Metcon (Weight)

6 EMOM

3 Cleans (Power or Squat)

2 Front Squats

1 Shoulder to Overhead
135/95

Metcon

Bree (Time)

5 RFT

400m Run

10 Back Squats (95/65)

8 Power Cleans

10 Wall Balls (20/14)
*30 minute cap

Cool Down

#squadWOD

Alamo Ranch Fit Club – Functional Fitness

Metcon (Time)

TEAM of 3

FOR TIME

125 Cal Row

-into-

3 Rounds

100 K2E

100 Plate Ground to OH (45/35)

-into-

125 Cal Row
*During Row, one partner works the others hold a plate on chest.

**During Rounds, Partner 1 works while Partner 2/3 holds plank. Split reps any way.

Cool Down


Happy Birthday Heather!!!

Alamo Ranch Fit Club – Functional Fitness

Warm-up

HAPPY BIRTHDAY HEATHER AND DES (18!)

Skill

HSPU practice

Progressions

Kipping

Wall walks

Shoulder taps

Etc

*15 minutes

Metcon (Time)

FOR TIME

8 Rounds

17 Hang Cleans 75/55

8 T2B

17 Lunges
*31 Minute Cap

Cool Down


Abs and ROMWOD

Alamo Ranch Fit Club – Functional Fitness

Tummy Time

15 EMOM (30 sec on/ 30 sec off)

1 – Plank

2 – Flutter Kicks

3 – Right side plank

4 – Side to Side Twists

5 – Left side plank

ROMWOD

“Small and Mighty”


Don’t forget to bring a mat or towel!

ARFC 8.15.18

Alamo Ranch Fit Club – Functional Fitness

Warm-up

PVC/Foam Roll

7 to 1

Slam Balls

KBS

Metcon (AMRAP – Rounds and Reps)

22 AMRAP

30 push-ups

100m Farmer Carry (53/35)

Length of turf sled push

1 Tire Flip

30 ab mat sit-ups

Lunge from Kids room door to Ski Ergs

1 Rope Climb

Cool Down

Legs up the wall