Monday 11.27.2017

*The Full Range Holiday Party is this Saturday, December 2nd, at the Guild.  We will be raffling off some sweet items to benefit Amos House.  Looking forward to seeing you all there!**Our sweatshirt and sweatpant pre-order is going on now through Thursday.  Please get your orders in, as we will be very limited stock of extras!

"FITNESS"

A. Every 90 seconds, for 15 minutes (5 sets of each):Station 1 – Romanian Deadlift x 6 reps @3111Station 2 – Tempo Push-ups x 8-12 reps @1111B. For time:Run 400 Meters30 Russian Kettlebell SwingsRun 400 Meters20 Russian Kettlebell SwingsRun 400 Meters10 Russian Kettlebell SwingsC.(Accessory Work) Three sets of:Plank on Rings x 40-60 secondsRest as neededSide Lying Powell Raise x 8-10/sideRest as needed

"PERFORMANCE"

A. Every 90 seconds, for 15 minutes (10 sets):Power Clean x 2 repsBuild to today’s heavy double.B. For time:Run 400 Meters15 Power Cleans (155/105 lb)Run 400 Meters10 Power CleansRun 400 Meters5 Power CleansC.(Accessory Work) Three sets of:Plank on Rings x 40-60 secondsRest as neededSide Lying Powell Raise x 8-10/sideRest as needed

"COMPETITION"

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

"ENDURANCE"

90 Second Assault Bike @65%90 Second Assault Bike @75%90 Second Assault Bike @85%90 Second Easy Spinx 5 rounds