Friday 12.4.2015

*Reminder: The Full Range Holiday Party is this Saturday, December 5th, at 7:30pm.  We will be raffling off items to benefit Amos House in Providence, so bring cash or check if you want a chance to win awesome prizes, while helping your community!

"FITNESS"

A. Every minute, on the minute, for 15 minutes:Minute 1 – 2 Turkish Get-Ups (alternate arms, perform slow and controlled – each rep should take close to 10 seconds or more)Minute 2 – Single-Leg Deadlift x 6 reps each leg @ 2011Minute 3 – Push-ups or Ring Push-ups x 8-12 repsB. In teams of two, alternating rounds, complete 10 rounds total (5 sets each) for time of:5 Burpees150 Meter Row Sprint

"PERFORMANCE"

A. Every 2 minutes, for 16 minutes (8 sets):3-Position Snatch(high hang, mid-thigh, then floor)Build in load over the course of the 8 sets, emphasizing good speed and mechanics.B. In teams of two, alternating rounds, complete 10 rounds total (5 sets each) for time of:5 Power Cleans (155/105 lb)10 Burpees over the Barbell

"COMPETITION"

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

"ENDURANCE"

Seven or Eight sets @ 70-75% effort:1 Minute Ski Erg1 Minute Run1 Minute Air Bike1 Minute Jump Rope1 Minute FLR on HandsRest 1 Minute