Saturday 12.14.2019
*Tonight is our 8th annual Full Range Holiday Party! Join us at 5pm at Breaktime Bowl & Bar in Pawtucket. Check our Facebook group for all of the details!
"FITNESS" & "PERFORMANCE"
In teams of two, with only one partner working at any time, complete as many rounds and reps as possible in 30 minutes of:100 Double-Unders60 Air Squats300ft Farmers Carry40 Abmat Sit-ups300ft Dual Kettlebell Front Rack Carry20 Burpees
"BURN"
A. Every minute, for 9 minutes (3 sets):Min 1 — 30 Second Ski for CaloriesMin 2 — 30 Second Row for CaloriesMin 3 — 30 Second Bike Erg for Calories
Rest 1 minute, then…
B. 3 or 4 rounds, not for time (9 minute cap) of:10 Dumbbell Curl to Press10 Dumbbell Lateral Box Walk Overs5 Dumbbell (Push-up, Row Left, Push-up, Row Right = 1 rep)30 Second Hollow Hold
Rest 1 minute, then…
C. Every minute, for 9 minutes (3 sets):Min 1 — 30 Second Ski for CaloriesMin 2 — 30 Second Row for CaloriesMin 3 — 30 Second Bike Erg for Calories
*try to accumulate more calories on the second EMOM than you did on the first.
“ENDURANCE”
(Courtesy @aeorbiccapacity)3 sets:Air Runner Workout:3 sets:90sec at fast pace,90sec at easy jog,2 min at moderate pace,90 sec at easy jog,1 min at fast pace,90sec at easy jog,Rest: 3min b/t sets