Tuesday 11.25.2014

*Congrats to Sarah W., Emma, Jose, and Garrett for their performances at the Turkey Throwdown this past weekend! Great to see Rangers coming out to show each other support!*Thanksgiving Schedule:-Wednesday, Nov. 26th: No 6:30pm or Olympic Lifting-Thursday, Nov. 27th: Closed-Friday, Nov. 28th: 9am & 4:30pm classes onlyAll changes will be reflected on MINDBODY,  so please still sign up for class.

FITNESS

A. Three sets, not for time of:Dumbell Walking Lunges x 20 stepsBottom's Up KB Carry x 100 feet each armDouble Under Practice x 60 secondsB. Three rounds for time of:21 Kettlebell Swings15 Push Presses9 Burpees

PERFORMANCE

A. Three sets, not for time, of:Pistols x 3-5 reps each legRope Climb x 1-2 ascentsDouble-Unders x 40-50 repsB. Three rounds for time of:21 Kettlebell Swings (32/24kg)15 Push Presses (115/75)9 Burpees

COMPETITION

A. Every minute, on the minute, for 12 minutes:Minute 1 – 30 seconds of Muscle-UpsMinute 2 – 30 seconds of Handstand WalkMinute 3 – 30 seconds of Toes to BarReport results as follows:MUs – 6/6/6/5HSW (in meters) – 10/9/11/8Toes to Bar – 17/14/14/14B. Every 90 seconds, for 9 minutes (6 sets):Muscle Snatch x 1 rep(build over the 6 sets to something heavy for today)and then…Every minute, on the minute, for 12 minutes:High Hang Snatch x 1 rep @ 70-75%(pause in the receiving position for 2 full seconds before standing)C. Two sets for max reps:45 seconds of Strict Handstand Push-UpsRest 45 seconds30 seconds of Strict Handstand Push-UpsRest 60 seconds45 seconds of Ring Dips @ 2011(pause for a full second at the top)Rest 45 seconds30 seconds of Ring Dips @ 2011Rest 2 minutes

ENDURANCE

Five sets of:AirDyne 60 Seconds @80-85%Rest 30 SecondsAirDyne 30 Seconds @90-95%Rest 2 minutes