#squadWOD

Alamo Ranch Fit Club – Functional Fitness

Metcon (Time)

FOR TIME

Cash in: 50 cal bike

2 Rounds

20 Partner DeadLift (225/155)

5 Synchro Burpee over Bar

15 Syncro T2B

5 Synchro Burpee over Bar

10 Syncro Pull-ups

5 Synchro Burpee over Bar

Cash out: 50 cal bike

ARFC 1.4.19

Alamo Ranch Fit Club – Functional Fitness

Metcon

Accesory

12 minutes

30 sec work / 30 sec rest

Wall sits

Plank

Seated DB press

Metcon (AMRAP – Reps)

10 Rounds of

1 minute work / 1 minute REST

5 Hang Power Cleans (135/95)

5 Bar Facing Burpees

In remaining time, max DUs
Score is number of DUs completed

Friday

Alamo Ranch Fit Club – Competitors

Metcon (No Measure)

A. CONDITIONING

STRENGTH

EVERY 1:15 x 10 SETS

2 Squat Cleans (205/135)

B)

EMOM x 21 MINUTES

Min 1 – 5 Hang Power Clean + 5 Push Jerk (155,105)|(115,75)

Min 2 – 40 Double Unders

Min 3 – Walking Rest

C. BIAS WORK:

CONDITIONING

3 ROUNDS (85%/tough)

30/25 Cal Bike

30 KBS (70/53) U/B

ARFC 1.3.19

Alamo Ranch Fit Club – Functional Fitness

Strength

10 EMOM

3 Sumo Deadlift

*Double overhand grip

Warm-up

Metcon (AMRAP – Reps)

5 Rounds for MAX Reps

30 sec SDHP (75/55)

Rest 30 sec

30 sec GHD or Ab Mats

Rest 30 sec

30 sec Assault Bike

Rest 30 sec
Score is total reps

MFT #1600

Alamo Ranch Fit Club – Competitors

Misfit Snatch Complex (1×1)

1 Squat Snatch

1 Overhead Squat

1 Hang Squat Snatch

1 Overhead Squat
Find 1 RM

Metcon (AMRAP – Rounds and Reps)

AMRAP 12:00

150 Wallballs 20/14lbs

90 Double Unders

30 Muscle Ups

Metcon (AMRAP – Reps)

For Total Reps

3 Rounds

AMRAP :90

Max Rep T2B

Rest :60

AMRAP :90

Max Rep Lateral Bar Burpees

Rest :60

MFT #1599

Alamo Ranch Fit Club – Competitors

Back Squat (1×5)

5 rep max

Metcon (Time)

5 Rounds For Time

2 Legless Rope Climbs

15 GHD Sit Ups

15 Shoulder to Overhead 135/95lbs

Metcon (Distance)

AMRAP 20 Minutes

Max Distance on Bike

ARFC 1.2.19

Alamo Ranch Fit Club – Functional Fitness

Warm-up

Strength

Front Squat (5×5)

Metcon

Cindy (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats

MFT #1598

Announcements

Happy New Year! No classes today.

Alamo Ranch Fit Club – Competitors

Misfit Clean Complex (1×1)

Power Clean + Push Jerk + Front Squat + Hang Squat Clean + Split Jerk
Find your 1RM

Metcon (Time)

2 Rounds For Time:

50/30 Cals Bike

30 Hang Clean and Jerk 135/95lbs

Metcon (No Measure)

Every 3 Minutes Until Failure

*30 Minute Cap

500/450m Row

10 Strict Handstand Push Ups*

Add 2 HSPU Per Round

*If you’re a strict HSPU super beast, add a slight deficit, and retest at same deficit