Category: W.O.D.

Alamo Ranch Fit Club – Functional Fitness

Warm-up

Skill

10-15 Minutes

Rope Climb practice

J Hook/F-Hook

Scales: From the box, hook and stand

Lying on ground to stand with straight body

STRENGTH/SKILL

10 EMOM

1 Power Clean + 1 Front Squat (135/95)

Metcon

Metcon (AMRAP – Reps)

As many reps as possible in 5:00

25 DU

3 pull-ups

25 DU

6 pull-ups

25 DU

9 pull-ups

*continue in this fashion until clock hits 5:00

-5min REST-

As many reps as possible in 5:00

3 cal bike

3 HSPU

6 cal bike

6 HSPU

9 cal bike

9 hspu

*continue…

Cool Down

Alamo Ranch Fit Club – Open Gym

Push yourself!

Baseline (Time)

For Time:

500m Row

40 Air Squats

30 Ab Mat Sit-Ups

20 Push-ups

10 Pull-ups

Alamo Ranch Fit Club – Functional Fitness

Warm-up

PVC Stretches

Soldier Kicks

Knees To Chest

High knees

Butt kicks

Calf Stretch

Karaoke

3 Air Squats + Broad Jump

Jog down to gate and back (x3)

Flush Day

Metcon (No Measure)

25 Minute EMOM (30 sec on/30 sec off)

Slam Balls (15/10)

Plank

Single Unders

Med Ball Clean (16/12)

Russian Twists with Slam Ball
This is a flush day. 70-80%

Cool Down

Legs Up The Wall

Leg Stretches

Figure 4 Stretch

Alamo Ranch Fit Club – Functional Fitness

Warm-up

Metcon

Baseline (Time)

For Time:

500m Row

40 Air Squats

30 Ab Mat Sit-Ups

20 Push-ups

10 Pull-ups

Weightlifting

Back Squat (5×5)

You can increase weight each set or pick a weight and stick with it the entire time.

Cool Down

Alamo Ranch Fit Club – Open Gym

Back Squat (5×5)

Metcon (AMRAP – Rounds and Reps)

15 AMRAP

5 Push Press

5 V-ups

5 Burpee Box Jump Over

Alamo Ranch Fit Club – Functional Fitness

Warm-up

Squat Therapy

PVC OHS X 10

PVC OHS hold at the bottom for 20 seconds

Hands above head squat against wall x 10

Metcon

Metcon (Time)

For Time

40-30-20

Cal Row

OHS (45/35)

Alternating K2E

*Women on Row, 30-25-15

Cool Down

Alamo Ranch Fit Club – Open Gym

Push yourself!

Baseline (Time)

For Time:

500m Row

40 Air Squats

30 Ab Mat Sit-Ups

20 Push-ups

10 Pull-ups

Alamo Ranch Fit Club – Functional Fitness

FOCUS

Paused Front Squat (4×3)

Moderate weight with 2 second pause at the bottom

Metcon

Metcon (Time)

For Time

8 Rounds

5 Lunges

5 Pull-ups

5 Glute Bridges

5 HSPU

5 Sit-ups with slam ball

Tummy Time

Plank Slides length of box

Alamo Ranch Fit Club – Open Gym

Push yourself!

Baseline (Time)

For Time:

500m Row

40 Air Squats

30 Ab Mat Sit-Ups

20 Push-ups

10 Pull-ups

Alamo Ranch Fit Club – Functional Fitness

Warm-up

7 to 1 (No Measure)

7 to 1

Slam Balls

Push-ups

Metcon

Metcon (Time)

For Time With a Partner Complete:

Cash In: 16 Sled Pushes

52 Burpee Over Bar

52 Thrusters

52 T2B

52 Box Jumps

52 Hand Release Push-ups

52 KBS

52 Wall Balls (20/14)

Cash Out: 1966m Row
DOB: 07/16/1966