Thursday 10.26.2017

*Full Range is running a regular schedule today. Thank you all for your patience over the last two days! 

"FITNESS"

A. Three sets of:Back Squat x 6 reps @31X1 tempo*Rest 60 secondsStrict Pull-ups x 5-7 reps @2111 tempoRest 60 secondsPlank from Elbows x 40-60 secondsRest 60 seconds*Goal is to perform all of your working sets at or above your top weight used on 10.16.17B. In teams of three, alternate whole rounds to complete as many rounds and reps as possible in 15 minutes of:3 Burpees6 Goblet Squats (heavy)9 Kettlebell Swings (heavy)

"PERFORMANCE"

A. Four sets of:Back Squat x 3-4 reps @31X1 tempo*Rest 2 minutesStrict Weighted Pull-ups x 3-4 reps @21X0 tempoRest 2 minutes*Goal is to perform all of your working sets at or above your top weight used on 10.16.17B. In teams of three, alternate whole rounds to complete as many rounds and reps as possible in 15 minutes of:3 Front Squats (heavy -- taken from the floor)6 Burpees 9 Kettlebell Swings (32/24 kg)

"COMPETITION"

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

"ENDURANCE"

1 Minute Ski @75-80%Rest 30 seconds1 Minute Row @80-85%Rest 30 seconds1 Minute Run @85-90%Rest 2 minutesx 5