Monday 10.14.2019

*Thank you to everyone that came out for our 7th Anniversary Workout and Celebration this weekend! We are so grateful for all of you and your continued support of Full Range!**Please note: There is no Barbell Basics tonight!

"FITNESS"

A. Two sets of:Turkish Get Up x 6 reps (3 each arm, alternating each rep)Rest 45 secondsBanded Pallof Hold x 30-40 seconds each sideRest 45 secondsSupinated Hang from Bar x 30-60 secondsRest 45 secondsB. Every 4 minutes, for 20 minutes (5 sets), for times:400 Meter Run8 Alternating Dumbbell Snatches12 Air SquatsChoose a load for the Dumbbell Snatch that is challenging for you, and aim to make all of your sets very similar in times. If you are going over the 3:30 mark for your sets, scale back the run, so that you get close to a minute of rest between sets.

"PERFORMANCE"

A. Take 12 minutes to build to approximately 80% of your 1-RM Snatch, then...B. Every 4 minutes, for 20 minutes (5 sets):400 Meter Run4 SnatchesYour goal is to lift as much as possible over the course of the 20 Snatch attempts. You can only take 4 attempts per set, and your score will be total weight successfully lifted across all of the sets (missed attempts count as 0). You may increase or decrease loads as needed throughout the sets.These Snatches should be performed as full Squat Snatches, unless injuries or movement restriction prohibits.

“ENDURANCE”

30/21 Calorie Assault BikeRest 2 minutesx 2-3 sets+20/15 Calorie Assault BikeRest 90 secondsx 3-5 sets+10/7 Calorie Assault BikeRest 45 secondsx 5-7 sets