Monday 11.16.2015

*Reminder: The 4th Annual Full Range Holiday Party is Saturday, December 5th at 7:30pm.  We hope to see all of you there!

"FITNESS"

A. Three sets of:Dumbbell or Barbell Push Press x 6-8 repsRest 60 secondsSingle Leg Hip Bridge x 8-10 reps each leg @ 2011Rest 60 secondsV-Ups x 15-20 repsRest 60 secondsB. Every minute, on the minute for 16 minutes:Even minutes – 10 Burpees AFAPOdd minutes – 8 Tall Box Jumps(you pick the height – jump up and step down)

"PERFORMANCE"

A. Every 3 minutes, for 15 minutes (5 sets):Push Press x 3-5 repsGoal is to establish today’s 5-RM.B. Every minute, on the minute, for 16 minutes:Even minutes – 10 Burpees AFAPOdd minutes – 5 Power Cleans(use the heaviest weight you believe you can successfully handle – note weight used)

"COMPETITION"

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

"ENDURANCE"

Eight sets of:Row 500 Meters @ 85-90%Rest 2 minutes*Rest an extra 4 minutes between sets 4 & 5