Saturday 11.7.2015

*Best of luck to our Full Rangers competing this weekend at the Southie Showdown.  If you are in the Boston area, show your support for Paul, Alex R., Cooper, Jake, and Conner (or send them some love from afar)!

"FITNESS" & "PERFORMANCE"

In teams of three, complete five sets for max reps of:60 seconds of Rowing (for Calories)60 seconds of Burpees60 seconds of Power Cleans (95/65 lb.)Rest 60 secondsTeams get one Erg and one Barbell. Team members rotate through the three work stations at 60 second intervals and all members rest at the same time. Post total score.

"COMPETITION"

*Note: Please view this week as a transition into our next training cycle, which will begin with a week of baseline testing starting Monday, November 9th. If you have any nagging injuries, or feel beat up in any way, use this week to focus on more restorative modalities, and come in next week feeling fresh.

"ENDURANCE"

Five or six sets of:1 Minute Single-Arm Farmer's Carry (switch halfway)1 Minute Assault Bike1 Minute Double Unders1 Minute Box Step Overs1 Minute Ski Erg1 Minute Rest