Friday 1.30.2015

Today will be the last class for our good friend, and one of our longest-standing members, Ben Brinkop.  Not only has he been an OG Full Ranger since our first week of existence, but Ben has been our most consistent attendee, and most prolific contributor to our blog comment section.  He will be moving this weekend down to Virginia with his awesome fiancee, Nina. We wish then all the best in their new home.  In honor of his departure, we have created a special workout for the Performance group today, called "BRB" (Benjamin Rivers Brinkop).  Enjoy!

"FITNESS"

A. Four sets of:Back Squat x 6-8 repsRest 20 secondsKettlebell Swings x 15 repsRest 60 secondsPull-Ups x 6-8 repsRest 60 secondsB. In teams of two, alternate tasks to complete as many rounds and reps as possible in 10 minutes of:10 Dumbbell Ground to Overhead10 Goblet Squats10 Box Jump Overs

"PERFORMANCE"

A. Every two minutes, for 12 minutes (6 sets):Back Squat*Set 1 – 5 reps @ 45-55%*Set 2 – 5 reps @ 55-65%*Set 3 – 3 reps @ 65-75%*Set 4 – 3 reps @ 75-85%*Set 5 – 2 reps @ 80-90%*Set 6 – 2 reps @ 85-95%B. "BRB"For time:20 Box Jump Overs (24/20")20 Overhead Squats (115/75)15 Box Jump Overs15 Ground to Overhead (135/95)10 Box Jump Overs10 Squat Clean Thrusters (155/105)*Have a plan for changing your own weights; No one person is allowed to use more than 4 total 10# bumpers for this workout.

"COMPETITION"

A.Take 15 minutes to build to today’s heavy…Front Squat + Push Press + JerkB. Every 2 minutes, for 10 minutes (5 sets):Back Squat*Set 1 – 6 reps @ 65%*Set 2 – 4 reps @ 75%*Set 3 – 2 reps @ 85%*Set 4 – 2 reps @ 90%*Set 5 – Max Reps @ 85%Max reps sets terminate with any excessive pausing at the top of the lift. The athlete should take no more than 2 seconds at the top of the lift to breathe, brace and start their descent for the next rep.C. Complete as many rounds and reps as possible in 6 minutes of:5 Strict Handstand Push-Ups10 Shoulder to Overhead (155/105 lbs)30 Double-UndersD. Every two minutes, for 10 minutes (5 sets):10 Burpees10 Meter Hand-Over-Hand Sled Pull(attach a rope to a sled, sit down with your legs out in front of you, and pull – weight the sled so that the pull takes approximately 45 seconds on the first set)

"ENDURANCE"

Row 8,000 Meters, increasing intensity every 1,000 Meters*Last 1K should be 90% effort