Friday 12.9.2016

*Reminders: Our Handstand Push-up/Inversion Clinic is this Saturday, Dec. 10th, at 11am.  All levels are welcome! ALSO, Will from Stronger Faster Healthier (SFH) will be at the Range this coming Monday, Dec. 12th, for all of our PM classes, with product samples and info on all of their supplements.  Check out both events on our Facebook page!

"FITNESS"

A. Three sets of:Single Arm Landmine Press x 8-10 reps each armRest 45 secondsSingle Arm Farmer's Walk x 100ft each arm (as heavy as able)Rest 45 secondsPlank from Elbows x 40-60 secondsRest 45 secondsB. Complete as many rounds and reps as possible in 8 minutes of:2 Shoulder to Overhead (Barbell or Dumbbell)2 Pull-ups2 Box Jumps4 Shoulder to Overhead4 Pull-ups4 Box Jumps6/6/68/8/8…and so on, moving up the ladder.

"PERFORMANCE"

A .Every two minutes, for 16 minutes (8 sets) of:Push Jerk x 2 repsBuild over the course of the 8 sets to today’s heavy double. B. Complete as many rounds and reps as possible in 8 minutes of:2 Shoulder to Overhead (135/95 lb)2 Chest-to-Bar Pull-ups2 Box Jumps (24/20")4 Shoulder to Overhead4 Chest-to-Bar Pull-ups4 Box Jumps6/6/68/8/8…and so on, moving up the ladder.

"COMPETITION"

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

"ENDURANCE"

1K Row @85%Rest time = work timex 5-6 sets