Friday 2.25.2022

*Full Range is CLOSED until noon class due to the impending storm. “Friday Night Lights” is being moved to Saturday morning (10:30am) for this week!

“FITNESS”

A. Every minute, on the minute, for 16 minutes (4 sets) of:
Station 1 – Supinated-Grip Bent-Over Barbell Row x 8 reps @ 2111
Station 2 – Hollow Rock or Hold x 45 seconds
Station 3 – Dumbbell Z-Press x 8-10 reps @ 2111
Station 4 – Tall Box Jumps x 5 reps
(height of box doesn’t matter, focus should be on jumping as high as possible and landing as soft as possible; step down off the box, reset and repeat; it should take about 25-30 seconds to complete your 5 reps if done properly)

B. Complete as many rounds and reps as possible in 12 minutes of:
12/9 Calorie Bike, Ski, or Row
12 Alternating Dumbbell Snatches
12 Single-Arm Dumbbell Push Presses (Left Arm)
12 Single-Arm Dumbbell Push Presses (Right Arm)

“PERFORMANCE”

A. Every 2 minutes, for 14 minutes (7 sets):
Power Clean + Split Jerk

*Sets 1-2 = 2 reps at 75% of 1-RM Split Jerk
*Sets 3-4 = 2 reps at 80% of 1-RM Split Jerk
*Set 5 = 1 rep at 85% of 1-RM Split Jerk
*Sets 6-7 = 1 rep at 85%+ of 1-RM Split Jerk

B. Complete as many rounds and reps as possible in 12 minutes of:
12/9 Calorie Bike, Ski, or Row
12 Alternating Dumbbell Snatches (50/35 lb)
12 Single-Arm Dumbbell Push Presses (50/35 lb -- Left Arm)
12 Single-Arm Dumbbell Push Presses (50/35 lb -- Right Arm)

**Note: If you are planning on doing the Open Workout on Saturday, and are training today, complete this workout instead of Part B:

Complete as many rounds and reps as possible in 12 minutes of:
12/9 Calorie Bike, Ski, or Row
24 Walking Lunges (unweighted)
6 Burpees
30-Second Plank Hold

“ENDURANCE (AKA SWEAT SESH)”

Eight to Ten sets of:
45 Second Run
Rest 15 seconds
45 Second Ski
Rest 15 seconds
45 Second Echo Bike
Rest 75 seconds