Monday 7.30.2018

*Today is the 6-year anniversary of our first day of classes here at Full Range.  Thank you to everyone that has supported us, trusted us, and committed themselves to training with us over the last 6 years.  We've come a long way, and we have big plans for the future, so here's to the NEXT 6 years at the Range! Onward!

"FITNESS" & "PERFORMANCE"

A. Every two minutes, for 20 minutes (5 sets of each):Odd Intervals – Deadlift*Set 1 – 10 reps @ 50% of 1-RM*Set 2 – 8 reps @ 60%*Set 3 – 8 reps @ 70%*Set 4 – 6 reps @ 75%*Set 5 – 6 reps @ 75-80%Even Intervals – Bench Press x 3-5 reps @31X1 tempo*If you do not know your 1-RM Deadlift, make an educated guess, or just aim to make the sets progressively challenging, while maintaining perfect posture and mechanics. You can also build off of what you did on Friday, 7.20.2018.*Be strict on the tempo for the Bench Press -- 3-second lowering, 1-second pause at the chest on each rep; again, look to build off of the weights you used last time around.B. For time:40/30 Calorie Assault Bike100-Foot Dumbbell Overhead Walking Lunge*This workout was completed in the Masters and Teens divisions of last year's CrossFit Games. To give some perspective, the time cap was 5 minutes, and the Dumbbell weight for men ages 16-49 was 80 lbs, with the females in that range using 55 lbs. For us today, the Assault Bike portion should be completed in 4 minutes or less, with the entire workout taking no more than 7 minutes. If you cannot lunge with a DB or KB overhead, then hold a single DB or KB in a front-racked position, and still try to challenge yourself with the weight.

"COMPETITION"

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

"ENDURANCE"

(via @aerobiccapacity)3 sets on the Assault Bike or Air Runner:30sec at easy pace,90sec at moderate pace,.45sec at easy pace,75sec at fast pace,.60sec at easy pace,60sec at faster pace,.75sec at easy pace,45sec at fastest pace,.90sec at easy pace,30sec sprint,.Rest 3min between sets