Monday 8.3.2020

*Help keep Full Range a safe place to train! Please check our Facebook Group for all of our updated protocols and recommendations.**Please read the updated COVID-19 Self-Screen by clicking the link.  By showing up for class, you are attesting that your answer is "NO" to all of the prompts.  Let us know if you have any questions at all!

"FITNESS"

A. Every minute, on the minute, for 8 minutes (2 sets of each):Minute 1 -- Pronated Grip Strict Pull-ups x 4-8 repsMinute 2 -- Side Plank Left Side x 40 secondsMinute 3 -- Supinated Grip Strict Pull-ups x 4-8 repsMinute 4 -- Side Plank Right Side x 40 secondsB. Every 3 minutes, for 18 minutes (6 sets) for times:9/7 Calorie Echo Bike or 150 Meter Row12 Kettlebell Swings9 Goblet Squats

"PERFORMANCE"

A. Every minute, on the minute, for 8 minutes:Snatch from Pause Below the Knee x 1 rep(pause and hold for 2 seconds at 2″ below the knee, then Snatch)Suggested loading by set (by % of 1-RM Snatch): 50, 55, 60, 65, 70, 75, 75-80, 80B. Every 3 minutes, for 18 minutes (6 sets) for max load:9/7 Calorie Echo Bike or 150 Meter Row3/2 Ring or Bar Muscle-Ups (or 6 Chest-to-Bar or Strict Pull-ups)3 Snatches*Goal is to Snatch as much weight as possible over the course of the 8 sets. You may only take 4 attempts each set. For each set, note the total amount successfully lifted (i.e., if you make all 3 lifts at 100 lbs, you’d note 300 lbs for that set; if you make 2/3 at 100 lbs, you’d note 200 lbs for that set.)

"AEROBIC DEVELOPMENT"

Row, Run, or Ski200 Meters @easy pace200 Meters @moderate200 Meters @easy pace200 Meters @fast paceRest 3 minutesx 4-5 sets*If using the C2 Bike, double the distances.