AR Fit 8.7.18

Alamo Ranch Fit Club – Functional Fitness

Warm-up

Metcon

Metcon (Time)

FOR TIME

1000m Row

-into-

5 Rounds

14 Air Squats

7 Burpees

-into-

1000m Row

Metcon (AMRAP – Rounds)

Death By…

Push-ups
*15 min cap

Cool Down

AR Fit 8.6.18

Alamo Ranch Fit Club – Functional Fitness

Warm-up

STRENGTH/SKILL

4 SETS

6 Front Squats

-Rest 2 minutes between each set-

Metcon

Metcon (AMRAP – Rounds and Reps)

15 Minute AMRAP

12/10 Cal Bike

9 Thrusters (75/55)

12/10 Cal Bike

9 OHS

Cool Down

Happy Birthday Maddie

Alamo Ranch Fit Club – Functional Fitness

08/06/2003

Metcon (AMRAP – Rounds and Reps)

TEAM of 2

20 AMRAP #1

8 hspu

6 front squats (75/55)

3 pull-ups

5 minute rest

20 AMRAP #2

8 burpee box jump

6 hang clean

3 t2b

Grand Opening

Alamo Ranch Fit Club – Functional Fitness

Grand Opening (AMRAP – Rounds and Reps)

5 Minute AMRAP

5 Air Squats

5 Push-ups

5 Lunges

5 Burpees

5 Ab Mat Sit-ups



Metcon (AMRAP – Rounds and Reps)

#squadWOD with a Partner

20 min AMRAP

100 air squats

80 push-ups

60 slam balls (20/14)

40 power cleans (75/55)

20 box jumps (24/20)
*Divide work however. One works one rests.

Burps

Alamo Ranch Fit Club – Functional Fitness

Warm-up

FOCUS

Metcon (No Measure)

10 EMOM

Odd: 3 Power Snatch

Even: 3 Clean and S20
Light weight. Looking for quality reps.

Metcon

Metcon (AMRAP – Rounds and Reps)

5min AMRAP

7 SDHP (95/65)

7 S20

7 burpee to plate (45/25)

-2min rest-

5min AMRAP

7 power snatch

7 hang power clean

7 burpee to plate

-2 min rest-

5min AMRAP

7 cal row

7 DL

7 burpee to plate

Cool Down

Strength

Alamo Ranch Fit Club – Functional Fitness

Warm-up

STRENGTH/SKILL

Back Squat (1×3)

15:00 RUNNING CLOCK

Build to a Heavy 3 Rep Back Squat

Metcon

Metcon (Time)

FOR TIME

30-20-10

Back Squats (135/95) from the ground

15-10-5

Bar Muscle-Up
Scale: Jumping BMU/C2B/Pull-ups

Cool Down

Hi Annie!

Alamo Ranch Fit Club – Functional Fitness

Warm-up

Band Stretch

Accesory

Tabata

Wall Sits

Challenge: Single or Dual KB Rack Wall Sit

Metcon

Metcon (AMRAP – Reps)

18 AMRAP

1 burpee over bar

1 Deadlift (225/155)

2 Burpee Over bar

2 Deadlift

3 Burpee Over Bar

3 Deadlift

Etc.

*at every 3 minute interval, 150m row

Extended Cool Down/Open Gym for Remainder of Time

Radioactive

Alamo Ranch Fit Club – Functional Fitness

Warm-up

Metcon

Metcon (AMRAP – Rounds and Reps)

26min AMRAP

5 C2B

4 Push Press (105/75)

3 Goblet Squats (53/35)

100m Farmer’s Carry

Accesory

3 Rounds

8 KB Sit-ups

8 KB Leg Lowers

15 KB Russian Twists

*If not enough KBs/DBs can use Slam Ball

Cool Down

Mondaze

Alamo Ranch Fit Club – Functional Fitness

Warm-up

Warm-up (No Measure)

3000m Partner Row for Time

One partner rows 500m, the other holds a plate on chest.

Switch. Meters decrease as follows.

400m

300m

200m

100m

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP x 6 Minutes

6 cal bike

6 Power Snatch (95/65)

12 Front Rack Lunge with Barbell

6 Power Snatch

-REST 2 Minutes-

Repeat AMRAP again

Cool Down

#squadWOD

Alamo Ranch Fit Club – Functional Fitness

Metcon

Metcon (Time)

400m Med Ball Carry (20/14)

40 Med Ball Push Press

40 Med Ball Front Squats

40 Partner Med Ball Sit-Ups

300m Med Ball Carry

30 Push Press

30 Front Squats

30 Partner Med Ball Sit-Ups

200m Med Ball Carry

20 Push Press

20 Front Squats

20 Med Ball Sit-Ups

100m Med Ball Carry

10 Push Press

10 Front Squats

10 Med Ball Sit-Ups
Run and sit-ups done together. Split up Push Press and Front Squats however you wish.