ARFC 10.22.18

Alamo Ranch Fit Club – Functional Fitness

Warm-up

STRENGTH/SKILL

10 EMOM

1 High Hang Power Snatch

2 Hang Power Snatch

*Snatch Complex with emphasis on mechanics. Goal it to build the bar each minute and focus on bar path and getting bar to the hip each lift.

Metcon

Cool Down

CrossFit Games Open 11.1 and 14.1 (AMRAP – Reps)

10-Minute AMRAP of:

30 Double-Unders

15 Power Snatches, 75# / 55#
Scale 45#/35#

Daily Challenge 13 (Time)

75 Walking Lunges

Weekly Challenge

Cut The Sugar Paleo Challenge: Weekly Challenge

Women 150 calories on the Assault Bike.

Men 200 calories on the Assault Bike.

Take a picture of yourself with the screen and email it to alamoranchfitclub@gmail.com by midnight Sunday October 28 to get your 20 points.

UPCOMING EVENTS

*Paleo Challenge: weigh-in starting Friday.

**This Saturday:

Skill Class @ 9am – Cleans

Halloween WOD @ 10am. WOD in your costume!

#squadWOD

Alamo Ranch Fit Club – Functional Fitness

Metcon

Metcon (Time)

Teams of 2

3 Rounds for Time

1000m Row

30 Burpees

60 Wall Balls
Partner 1 will row 500m, then partner 2 will. Partner 1 will do 15 burpees, then partner 2 will. Partner 1 will do 30 wall balls, then partner 2 will. That will equal one round.

Finisher

100 Ab Mat Situps for Time (Time)

Race your partner!

Daily Challenge 12 (Time)

8 Rope Climbs

Scale x3 Lying to Stand

Push Jerk

Alamo Ranch Fit Club – Skills Class

Push Jerk

Warm-up

3 Rounds

10 Strict Press

10 Push Press

10 Bent Over Rows

10 Good Mornings

Metcon (Weight)

10 EMOM

1 Power Clean + 2 Push Jerks

ARFC 10.19.18

Alamo Ranch Fit Club – Functional Fitness

Warm-up

500m row

-Lizard stretch w/front leg on a plate 1x per side

* high position

*elbow down

* hand pushing knee out with trunk rotation

* lean forward onto front foot (ankle mobility)

* Reaching overhead with both arms

– seated 90/90 stretch x6 ( rotation of hips/knees in and out)

– Bench T-spine mobilization x5 Breaths

– Sumo deep squat hold pushing knees out 1 min

– jumping air squats x10

STRENGTH/SKILL

Front Squat (4×8)

Goal here is accumulate volume at a moderate weight focusing on position rather than load. No working set should build past 70% of 1 RM.

Metcon

Metcon (Time)

FOR TIME

15 Front Squats (135/85)(95/65)

30 C2B

15 Front Squats

30 T2B

15 Front Squats

30 C2B

Cool Down

Daily Challenge 11 (Time)

20 DB Snatches

UPCOMING EVENTS

NEW Skills Class Saturdays at 9am. This Saturday will cover the Push Jerk.

10.19.18

Alamo Ranch Fit Club – Open Gym

Metcon (Time)

3 Rounds For Time

200m Ski

20 Ab Mats

10 Box Jumps

-Rest 5 Min-

30 EMOM

2 C&J 135/65

15 DU

-Rest 5 Min-

500m Row

150 single unders

40 wall balls

20 burpees

ARFC 10.18.18

Alamo Ranch Fit Club – Functional Fitness

Warm-up

3 min Bike

Calf Stretch

2 Rounds

10 KB SDHP

10 Dual KB Push Press (or DBs)

10 Plank Shoulder Taps

Overhead KB Walk Length of Rig

L10/10R Jump Rope Single Leg

If Time: Agility Ladder

Single Feet in each square

2 feet in each square

Jumping jack feet

karaoke

single feet hops

walking push-ups

STRENGTH/SKILL

On a 12 minute clock, work handstand skills

*Pike on ground

*Kick up to handstand

*Wall walks

*Strict HSPU on box

*Partner Handstand balancing

Metcon

Metcon (AMRAP – Rounds and Reps)

15 AMRAP

35 DU

8 Strict HSPU

4/4 Alt. DB Snatch (50/35)

Cool Down

Daily Challenge 10 (Time)

15 Turkish Get-ups

UPCOMING EVENTS

NEW Skills Class Saturdays at 9am. This Saturday will cover the Push Jerk.

10.18.18

Alamo Ranch Fit Club – Open Gym

Metcon (Time)

7 Rounds For Time

10 SDHP 75/55

5 HSPU

-Rest 5 Min-

5 Rounds For Time

10 Hang Snatch 75/55

10 OHS

10 Bar Facing Burpees

-Rest 5 Min-

Death By C2B

ARFC 10.17.18

Alamo Ranch Fit Club – Functional Fitness

Warm-up

Leg swings x10

Calf stretch @ rig

Hamstring stretch

Figure 4 Stretch

Inch worm w/ push-up

Pigeon Stretch

2 rounds

Banded good mornings x10

Bird dog x10

Single leg glute bridge x10 per side

Single leg touchdown x10 per side

STRENGTH/SKILL

10 EMOM

Min1 – Row*

Min 2 – 3 Burpee over Bar + 3 Deadlift**

*Gradual increase in pace each round

**Loading should be significantly heavier than workout weight for all 5 rounds

Metcon

Metcon (AMRAP – Reps)

THREE PARTS

Part 1

6 Sets @ Max Effort

30 sec Max Cal Row

-Rest 1 minute between sets-

Part 2

6 Sets @ Steady Effort

(unbroken, no bouncing bar)

30 sec Max Deadlifts (185/125)(135/95)

-Rest 1 minute between sets-

Part 3

6 Sets @ Max Effort

30 sec Burpee Over Bar

-Rest 1 minute between sets-

Cool Down

Daily Challenge 9 (Time)

100 Glute Bridges

10.17.18

Alamo Ranch Fit Club – Open Gym

Metcon (Time)

Deadlift

10 @ 125

9 @ 145

8 @ 165

7 @ 185

6 @ 205

5 @ 225

4 @ 245

3 @ 265

2 @ 285

1 @ 315

-Rest 5 Min-

10 Rounds for Time

10 Cal bike

10 Cal Row

10 Cal Ski Erg