Monday 1.23.2017

*Great job to all of the Full Rangers that competed this weekend at the Winter Team Classic at CF 508!

"FITNESS"

A. Four sets of:Turkish Get Ups x 2 reps each armRest 45 secondsSeated Dumbbell Press x 8-10 repsRest 45 secondsSide Planks x 30-40 seconds/sideRest 45 secondsB. Against a 2-minute running clock, complete:10 Push Presses15/10 Calorie Assault BikePull-ups x Max RepsRest 2 minutes between sets, and complete a total of four sets for max reps.Choose a weight for the Push Press that is tough, but can be completed without dropping the barbell or pausing for more than a moment between reps

"PERFORMANCE"

A. Take 15-20 minutes to work on Jerk technique, and build to today's heavy doubleB. Against a 2-minute running clock, complete:10 Push Presses (135/95 lbs)15/10 Calorie Assault BikeChest-to-Bar Pull-ups x Max RepsRest 2 minutes between sets, and complete a total of four sets for max reps.Choose a weight for the Push Press that is tough, but can be completed without dropping the barbell or pausing for more than a moment between reps

"COMPETITION"

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

"ENDURANCE"

8-10 sets of:Row 30 seconds @90%Rest 30 secondsRest 4 minutes, then…8-10 sets of:Run 30 seconds @90%Rest 30 secondsRest 4 minutes, then…8-10 sets of:Assault Bike 30 seconds @90%Rest 30 seconds