Friday 7.31.2015

*Today is the 3-year anniversary of our first class ever at Full Range.  We want to thank all of you for being a part of this journey with us, and for your continued support and dedication.  In honor, we are repeating the workout we did on our first day, as Part B of today's program.  Enjoy everyone!

"FITNESS" & "PERFORMANCE"

A. Every 90 seconds, for 18 minutes (3 sets of each):Station 1 – Rolling Pistol or Roll to Candlestick x 10 repsStation 2 – Handstand Walk x 10-15 meters or Handstand Wall Runs x 20-30 repsStation 3 – 60 seconds of Hollow Body HoldStation 4 – Bar Muscle-Ups or Ring Muscle-Ups x 3-5 reps OR 30 seconds for Max Reps of Strict Supinated-Grip Pull-UpsB. Three rounds for time of:30 Wall Balls (20/14 lb.)20 Toes to BarC. (Performance only) Every minute, on the minute, for 5 minutes:Front Squat x 2 reps @ 70%

"COMPETITION"

TRANSITION WEEK…this week it is encouraged that everyone move at 75-80% effort. Next week we will do some baseline testing leading into our first official off-season cycle.A. Three sets of:Tall Jerks x 3 repsRest as neededB. Every two minutes, for 20 minutes (10 sets):Clean & Jerk x 1 repLoading per set (by %): 55, 60, 65, 70, 75, 75, 80, 80, 85, 85C. Three sets of:Back Squat x 8-10 reps @ 65-70%Rest 3 minutesD. Complete as many rounds and reps as possible in 12 minutes of:1 Legless Rope Climb (15′)10 Strict Handstand Push-Ups20 Wall Ball Shots (30/20 lbs)

"ENDURANCE"

Ten sets of:10 Second Row or Bike @ 60%20 Second Row or Bike @ 80%30 Second Row or Bike @ 100%Rest 3 minutes*Rest 6 minutes between sets 5 & 6