Friday 10.2.2015

*Reminder: there will be no Saturday morning class this week, as we are hosting our first ever team competition;  come out and support your fellow Full Rangers!**We are still looking for volunteers for the Full Range Fall Classic this Saturday.  If you are available, the sign-up sheet is by the office!

"FITNESS"

A. Every 90 seconds, for 12 minutes (4 sets of each):Odd Intervals – Front Squat x 6 repsEven Intervals – Bottoms Up Kettlebell Carry x 100 feet each armB. Every 90 seconds, for 12 minutes (4 sets of each):Odd Intervals – Push Press x 8 repsEven Intervals – Farmer's Carry x 200 feetC. Three sets of:Bulgarian Split Squat x 8 reps @ 3011(use heavy DBs or KBs in each hand)Rest 90 secondsStrict Handstand Push-Up x Max Reps(if you cannot perform at least 6 reps, substitute an L-Seated DB press for 8 reps – heavy)Rest 90 seconds

"PERFORMANCE"

A. Five sets of:Front Squat x 2 repsRest 2 minutesSuggested loads per set (by %): 60, 70, 80, 85, 90B. Every 90 seconds, for 12 minutes (8 sets):Split Jerk x 2 reps(Pause for 2 full seconds in the receiving position before recovering – notice and make adjustments to your footwork and weight distribution)Suggested loads per set (by %): 50, 55, 60, 65, 70, 75, 80, 85C. Three sets of:Bulgarian Split Squat x 8 reps @ 3011(use heavy DBs or KBs in each hand)Rest 90 secondsStrict Handstand Push-Up x Max Reps(if you cannot perform at least 6 reps, substitute an L-seated DB press for 8 reps – heavy)Rest 90 seconds

"COMPETITION"

"ENDURANCE"

45 Minute Assault Bike @steady pace*Every 5 minutes, get off the bike and complete:5 Burpees10 Walking Lunges15 Hollow Rocks