Friday 10.20.2017

*Reminder: All classes are cancelled for this Saturday (October 21st), as we are hosting the Functional Yoga For Athletics Seminar with Mobility|WOD. If you are interested in taking part, there are a few spots still open; use code RHODEISLANDYOGA15 for 15% off registration!-This Sunday (10/22), Cooper will be leading the initial testing for the Extreme Endurance Challenge. This is free for all members, and you will receive a weeks supply of Extreme Endurance at no cost. Please check out the FB event, and let us know that you are coming!

"FITNESS" & "PERFORMANCE"

A. Four sets of:Deadlift x 6-8 reps @20X1Rest 90 secondsBench Press x 8-10 reps @30X1Rest 90 seconds*Work in groups of two or three, and have one barbell for the Deadlift, and one for the Bench Press. If you achieve the top end of the rep range, at tempo, then add weight for the next set.B. Every 2 minutes, for 10 minutes (5 sets):10 Box Jump-Overs (24/20")10 Balls Slams (30/20 lb)Rest 2 minutes, then...C. Every 2 minutes, for 10 minutes (5 sets):9/6 Calorie Assault Bike Sprint*Record times for each interval; The goal for each is to move as quickly as possible, thus maximizing rest between sets

"COMPETITION"

You can find today’s workout here: https://frcompetition.wordpress.com/

"ENDURANCE"

1 Minute Ski @75-80%Rest 30 seconds1 Minute Row @80-85%Rest 30 seconds1 Minute Run @85-90%Rest 2 minutesx 5