Monday 11.9.2020

*Help keep Full Range safe: Please check your email for an important message about our updated mask policy, and please continue to use the self-screen provided when you register for class!

"FITNESS"

A. Four sets of:Seated Dumbbell Shoulder Press x 6-8 reps @ 2011Rest 45 secondsSingle Leg Hip Bridge x 6-8 reps each leg @ 3011Rest 45 secondsBottom’s Up Kettlebell Carry x 20-30 seconds each armRest 45 secondsB. Every minute, on the minute, for 12 minutes (4 sets of each), for reps:Minute 1 – 45 Seconds of Strict Pull-ups (use one or two feet on a box for assistance if needed)Minute 2 – 45 Seconds of Cossack Squats or Lateral LungesMinute 3 – 30 Seconds of Hollow Hold(use the 30 seconds after your Hollow Hold to note number of reps achieved in the first 2 stations).Your goal should be to accumulate as many QUALITY reps as possible in your 45-second intervals.

"PERFORMANCE"

A. Six sets of:Power Snatch + Hang Snatch + Overhead SquatRest as neededStart around 65-70% of your 1-RM Snatch and build to today’s heaviest complex.B. Every minute, on the minute, for 12 minutes (4 sets of each), for reps:Minute 1 – 45 Seconds of Bar Muscle-UpsMinute 2 – 45 Seconds of Alternating PistolsMinute 3 – 30 Seconds of Hollow Hold(use the 30 seconds after your Hollow Hold to note number of reps achieved in the first 2 stations).Your goal should be to accumulate as many QUALITY reps as possible in your 45-second intervals. Think of this as challenging skill work.

"AEROBIC DEVELOPMENT"

Every 7 minutes, for 35 minutes (5 sets):800 Meter Bike Erg400 Meter Row200 Meter SkiThe goal of this workout is to maintain consistent pacing across all five sets. Focus on controlling your breathing throughout, and staying tall on the Bike and Rower.If you are unable to maintain a pace that is lower than 2:05 on the Bike or the Rower, scale the distances back to 700 and 350 Meters, respectively